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Week after week in the gym can get dull and monotonous, making your workout increasingly dull and ineffective. My best advice this week is to take your workout outdoors!
Beach
Draw a line in the sand near the water, but not where it will wash away. Draw another one 75 yards down the beach. (One long stride is roughly equal to a yard.) Run from one line o the other 16 times at 70 percent of your maximum effort – in other words, slightly faster than a conversational pace. Each time you reach a line, do one of the following exercises and then rest for 30 seconds: plank (hold for 20 seconds), lunge (10 reps), or pushup (10 reps). Pick a different exercise each time. It will get harder each time so make sure to pace yourself.
This simple outdoor beach workout works so well because all of your force dissipates into the sand, making you work harder to cover the same distance. The result for you is a higher calorie burn than from simply running on the pavement.
Backyard
Check out the exercises described below, those two moves are what you will be using for this outdoor workout. Do the exercises shown below as a superset (back-to-back), performing as many reps of each as you can in 30 seconds; rest for 30 seconds between them. Continue alternating between the two exercises until you complete 6 sets of both. Keep in mind you want to move as much as possible during those active 30 seconds, so crank up your intensity level as high as you can, and keep it that way for the whole workout! This outdoor workout is a great option because both exercises here focus on different muscle groups. While one muscle group is active, the other is resting. This allows you to do more work with less fatigue in less time. In this workout, you’ll complete a total-body, metabolism revving workout in just 10 minutes.
DOUBLE BURPEE
Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Place your hands on the ground in front of you and kick back into a pushup position. Do two pushups and then quickly bring your legs back into a squat. Now jump up. When you land, go immediately into your next rep.
PRISONER LUNGE
Stand with your feet shoulder-width apart and put your hands behind your head, elbows back. Keeping your back straight, step forward with your right foot and slowly lower your body until your right knee is bent at least 90 degrees. Pause, and then push yourself back up to the starting position as quickly as you can. Repeat the movement, this time stepping forward with your left foot. That's 1 rep. Keep alternating back and forth.
If you have any other outdoor workout ideas, share them in the comments below!
- Andrew
Best outdoor workout: sex. Especially if you're drunk. You'll have all kinds of incentives to push yourself to the point of exhaustion.
ReplyDeleteWork that core, baby!