Hi everyone,
In light of my long seasonal work hours this weekend, I’m posting my favorite outdoor workouts that keep me in shape when I don’t visit my gym. They’re simple, and they don’t require any extra equipment.
Cardio
Running stairs: Your heart rate increases and the constant climbing and descending pushes your muscles to work harder. You get the cardiovascular activity as well as the muscle-building. Because of the step incline, the activity is engaging more of your leg muscles and is easier on your joints. Not to mention running stairs is great for toning your glutes.
Trail running: I personally want to encourage trail running over pavement due to the extra cushion on the joints. I’ve had experience with shin splints, and the thought of running on pavement makes me cringe. Trails are also more therapeutic, given you are surrounded by forest coverage and nature as opposed to traffic and cement.
Uphill sprinting: This is a great shorter, high intensity cardio workout
HIIT
If you have a park bench or something similar:
- Single leg step-ups
- Tricep dips
- Decline push-ups
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If you want to really make your arms burn:
Commandos: these are done just with your bodyweight, and they are great for toning
Push-ups: these are a standard arm workout with no equipment and done with bodyweight
For your abs:
Mountain climbers: These are so effective for the abdominals. I usually really start to feel them at 30-40 reps!
Straight leg raises: Be sure to support your back by placing your hands slightly underneath
Ab bikes: I prefer to do these slow to really target my abdominals correctly. I often see people rushing through these and I never find them as effective that way!
*For the ab exercises above, make sure to keep your core engaged the entire time to get the best possible tone*
Legs:
Squats: These are so common because they’re great for building your leg definition as well as your glute muscles. I like to get really low with my squats to better train all of my leg muscles, including my hamstrings.
Lunges: I do either reverse lunges or walking lunges, depending on space. If you have a lot of it, aim for doing 20 walking lunges each leg in one set.
*With squats and lunges, be sure not to let your knees come over your toes in sake of your form*
Ready to get outside and sweat? Thanks for reading! xx
-Kelly
Kelly's State of Mind 
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