Tuesday, May 17, 2011

Workout + Outdoors = Hot Sexy Sweaty and Tanned

I am a HUGE fan of being outside, I LOVE IT!  I would be outside 24/7 if I could.  I even love the outside in the rain (not insane down poor, but LOVE a sun shower, or summer sprinkle!)  That is why the other day while I was playing at the park with all the kidlets, I thought to myself, "why not design a workout that works for me OUT HERE??" So that is what I set out to do.  I wanted to incorporate a full body work out with all the things I love doing at the gym plus a cardio session that could be done outside.  This is what I came up with.

What you need; a play structure, a block to run around, a park bench, and your water bottle.

1.  20 mins - Brisk walk or jog around the block as a warm up

2. Park-Bench Dip

What your working: 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.

3.  Park-Bench Push-Up
What your working: 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.

4.  Hanging Crunch
What Your Working: Abs

  • 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.

5.  Bench Step Ups.
What Your Working: quads, glutes, calves, abs
  • Place left foot on the bench. Using your arms to help with momentum drive yourself up until you are standing on the bench.
  • Step down and repeat w/ right leg. Continue alternating. Make sure to keep your stomach tight. 
  • For more of a challenge do this as fast as you can. Or step up with one leg for 30 seconds and then switch the other leg for 30 seconds.

6. Squats
What Your Working: legs, gluts, abs, back

  • Stand with feet shoulder width apart and arms straight out in front of you.
  • Squat down as if sitting onto a chair. 
  • Make sure that your knees do not come out over your toes by sticking you butt out behind you.
  • Repeat 15 to 20 times

7.  Stretching and Cool Down
What Your Working: Every muscle group you just worked out.
  • Do a simple stretch for each area you just worked, hold each stretch for 10 to 15 seconds.
  • do a light walk around your block again, then head in for a protein packed meal like a Shake, or a quinoa oatmeal!
Side Note:  I was asked a while back about the O SO ATTRACTIVE BACK FAT! (sorry I know this is SOO late), and what to do to get rid of it.  Well in my experience you could do a million sit ups (ok, maybe not that many, lol) and lots of back extensions ect., but if you aren't doing your cardio it isn't going to leave.  I am not talking a little cardio walk everyday, I am talking a lets get the sweat pouring cardio workout.  I recommend trying Sprint Intervals.  Basically your do a light jog for 3 mins to warm up.  The intervals are as follows; You do a 1 min fast jog, then a 30 second all out sprint, and repeat this 10 to 15 times.  Once you finish the intervals do a 5 min light jog, walk for 1 min then STRETCH!  You will be supercharging your Metabolism and will watch those love chubs fad away!

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