The best parts about warm temps: Saying byeee to the gym.
Working out outdoors comes with perks no gym can offer: It’s prettier, for sure; it’s free; and you’ll get your daily dose of vitamin D while you’re sweating your ass off.
Still, flinging yourself around in the grass can be awkward if you’ve got no clue what you’re doing.
So Elise Young, an NCSF-certified trainer based in New York City, put together three outdoor workouts for everyone from beginners to cardio bunnies to toning fanatics.
Outdoor Workout for Beginners
Together, these four exercises are quick, effective, and great for beginners.
Time: 10-15 minutes
Equipment: None
Good for: Total-body toning, beginners
Instructions: Perform each move for the number of reps indicated, then take a brief rest before repeating the whole circuit for a total of two or three rounds. Add this circuit into your workout routine two to three times per week.
Courtesy of Elise Young
Bodyweight squat
How to: Stand tall with your feet shoulder-width apart. Keeping your chest up, lower your body as far as you can by pushing your hips back and bending your knees, clasping your hands in front of your body (a). Pause, then slowly push yourself back to the starting position, swinging your arms down and behind you as you propel yourself back up (b). That’s one rep. Do 12 reps.
Courtesy of Elise Young
Plank chest tap
How to: Begin in plank position with hands slightly wider than shoulder-width and legs extended. Keeping spine neutral, bring right hand to tap left shoulder. Return hand to floor, then bring left hand to right shoulder. Continue alternating to perform eight to 10 taps on each side.
Courtesy of Elise Young
Reverse Lunge
How to: Stand with your feet hip-width apart, hands on your hips, chest up, and shoulders back. Keeping your upper body still and core tight, take a large step back with your right foot, then bend both knees to lower into a lunge. Press through your left heel to return to standing. Repeat, stepping back with your left foot. That’s one rep. Continue alternating to perform eight to 10 reps on each side.
Courtesy of Elise Young
Seated twist
How to: Sit on the floor, hands clasped in front of your torso; lean back and raise your feet a few inches off the floor, keeping your core tight and knees bent. Rotate your shoulders and torso to one side. Pause, then rotate back to center and repeat on the other side. That’s one rep. Do 20 total.
Outdoor Cardio Workout
There’s no need to log miles for a cardio workout outdoors; these four exercises will get your heart rate right up.
Time: 12-16 minutes
Equipment: None
Good for: Cardio
Instructions: Perform each exercise for 20 seconds, then rest for 10 seconds before moving on to the next exercise. Rest for 30 seconds at the end of each round of four exercises. Repeat for a total of four to five rounds. Do this workout two to three times a week.
Courtesy of Elise Young
Jump squat
How to: Stand with your feet wider than hip-width apart, toes pointed slightly out. Keeping your chest upright and core tight, bend your knees and sit your hips back, clasping hands in front of chest (a). Press through your heels to jump as high as you can off the ground, swinging your arms behind you (b). That’s one rep. Land softly and immediately lower into your next squat.
Courtesy of Elise Young
Pushup to mountain climber
How to: Start in a plank position. Perform one pushup, moving your body in a straight line. Once you reach the top of your pushup, follow it with two quick mountain climbers (bring left knee in toward chest; return to start, switch legs and repeat on the other side), keeping hips and spine in a neutral position. Repeat.
Courtesy of Elise Young
Hop lunge
How to: Step your right foot forward and bend both knees to 90 degrees, keeping your chest upright and core tight. Bend your elbows to 90 degrees, raising your left fist toward the ceiling and lowering your right fist toward the floor. Jump as high as you can, switching your arm and leg positions in midair and landing in another lunge. That’s one rep. Continue quickly alternating.
Courtesy of Elise Young
Kick through
How to: Start in a tabletop position; hover your knees an inch or so off the ground (a). Lift your left leg and thread it under the right, keeping leg straight, tapping right foot to the ground. At the same time, lift right arm, so body comes into reverse tabletop, dropping your hips to nearly tap the floor (b). Return to start, then repeat on the opposite side. Continue alternating.
Outdoor Bodyweight Circuit
An outdoor bench can take strength moves to the next level by distributing your bodyweight differently, making your muscles work harder.
Time: 20-25 minutes
Equipment: None
Good for: Total-body toning
Instructions: Perform each move for the number of reps indicated, then take a brief rest before repeating the whole circuit for or total of three or four rounds. Add this circuit into your workout routine two to three times per week.
Courtesy of Elise Young
Straight-arm decline plank
How to: Get into plank position, with your hands underneath your shoulders, and place your feet on a box or bench. Keep arms extended and hold the position for 30 seconds. To make it harder, drive your right knee up toward your elbow, pause, then return to start before repeating on the opposite side.
Courtesy of Elise Young
Step up with knee drive
How to: Stand in front of a step or bench and place your left foot on the step. Pumping your arms, push your body up until your left leg is straight and drive your right knee toward your chest, then return to start. That’s one rep. Repeat with the right leg, and continue alternating. To make it harder, add a hop at the top of your knee drive. Do 12 to 15 reps on each side.
Courtesy of Elise Young
Bench dips with toe touch
How to: Sit on the edge of a bench and place your palms face down next to your thighs, fingers gripping the edge. Place your feet on the floor in front of you, knees bent at 90 degrees. Keeping your arms straight, scoot forward until your hips and butt are in front of the bench. Bend your elbows and lower your hips until your upper arms are parallel to the floor. As you push back up, extend your right foot, lifting your left arm to tap your toes. Lower hand and foot, then repeat on the other side. Continue alternating to do 15 reps on each side.
Courtesy of Elise Young
Split squat
How to: Stand with your back facing a bench that’s two to three feet behind you, hands on hips. Swing your right leg back and place the top of your foot on the bench. Keeping your abs tight and your back straight and tall, raise hands to cradle head, and bend left leg and lower your hips toward the floor until your front thigh is parallel to the ground (a). Press back to the starting position (b). That’s one rep. Complete 12 to 15 reps, then switch legs.
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