The 30 Minute Outdoor Workout Just In Time for Spring!!
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1. Side Leap
Fitness Focus: Inner Thighs, Quads, Calves, Glutes
- Stand on a flat surface with your feet together.
- Bend your knees and hop as far as you can to your right, landing on the ball of your right foot.
- Without returning left foot to the ground, bend your right knee and hop as far as you can to the left.
- Work up to 20 hops on each side.
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2. Park-Bench Dip
Fitness Focus: Triceps, Shoulders, Core
- Sit on a bench and place your hands on either side of your hips.
- Slide your butt forward, supporting yourself with your hands.
- Bend elbows, bringing upper arms almost parallel to ground, then return to starting position.
- Keep lower back close to the bench throughout the exercise.
- Complete 12 to 15 reps.
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3. Park-Bench Push-Up
Fitness Focus: Chest, Biceps, Triceps, Shoulders, Core
- Stand facing a park bench and place your hands on the seat; walk your feet out behind you until your legs are fully extended.
- Bend your arms and lower chest toward bench, then push up.
- Complete 12 reps.
- Turn around and place your hands on the ground and your feet on the bench (not shown); walk your hands forward until they’re aligned under shoulders, legs extended.
- Lower chest toward ground, then push up. Complete 8 reps.
- Work up to 20 reps of each.
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4. Tightrope Walk
Fitness Focus: Calves, Quads, Core
- Find a curb or fallen tree with a smooth surface that is at least 6 feet long.
- Raise arms out to sides and walk across the “tightrope” until you reach the end (or go at least 6 feet).
- Turn on the balls of your feet; walk in the opposite direction.
- Continue for 3 minutes.
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5. Side Shuffle
Fitness Focus: Glutes, Inner and Outer Thighs, Quads
- Stand with feet hip-distance apart, elbows bent, with fists near ribs.
- Take three giant steps to your right, sliding your left foot to meet the right.
- Bend your knees and jump up, turning to face the opposite direction.
- Repeat, shuffling to your left.
- Continue alternating sides for 1 minute.
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6. Side Step
Fitness Focus: Core, Obliques, Glutes, Upper Back, Shoulders
- Stand with right side facing a step, log, or flat rock.
- Hold your arms out to your sides at shoulder height and bend elbows 90 degrees, palms facing forward.
- Step up with your right foot, contracting abs while bringing left knee and right elbow together in front of you. (Emphasize bringing your knee up rather than your elbow down.)
- Return to starting position; do 12 reps.
- Switch sides and repeat.
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7. Step-Up
Fitness Focus: Quads, Hamstrings, Glutes
- Using a step, fallen log, or flat rock, step up with your left foot and lift your right leg directly behind you.
- Step down and repeat on opposite side.
- Next, step up on left foot, raising right leg diagonally behind you; switch sides and repeat.
- Step up on left foot, kicking right foot out to side; switch legs and repeat.
- Continue until you’ve completed the kick cycle (back, diagonal, side) 26 times.
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- Take hold of a sturdy, low tree branch, monkey bars, or other elevated handhold, palms facing forward.
- Keeping arms fully extended, exhale as you bend your knees and bring them slowly toward your abs.
- Inhale as you slowly release.
- Do as many reps as you can, working up to 12.
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9. Slalom Jump
Fitness Focus: Glutes, Hamstrings, Quads
- Place four to six small rocks in a zigzag pattern, about 1 1/2 feet between each rock.
- Keeping your feet together, hop to the outside of each rock.
- Turn around when you reach the end.
- Repeat for 1 minute
Source: www.fitnessmagazine.com
