With the weather cooling off a bit, you can finally exercise outdoors without having heat stroke. Grab a sweatshirt, a vest, a hat, and layer up because these moves will get you sweating after a bit (no matter how chilly it is out). Outdoor workouts don’t have to be cardio based, like going for a run or a walk, you can also tone your body with some strength training movements outdoors! Strength training will not only increase your heart rate and get you sweating, but it will also get those endorphins flowing so you feel that post-workout high. And, let's face it, we could also use some good feelings right about now.
You may be nervous about touching weights or mats during these crazy times, so we've crafted a full body outdoor workout that is completely equipment free (although a yoga mat or towel would be helpful). We recommend you perform each of the following exercises for 45 seconds each, with a 15 second rest in between, and repeat 3 times. Here are our 5 best moves for a full body outdoor workout.
Warm It Up
To begin, jump squats are a great move that will spike your heart rate very quickly. Start in a squat position while engaging your core. Then jump explosively and land back in the original squat position. Squat jumps are perfect for conditioning your glutes, legs, and cardiovascular system.
Crunch That Core
The next move is side elbow-to-knee touches to target your obliques and strengthen your core. Start by standing with your hands up behind your head and your elbows pointed out. Next, bend your right leg and lift it towards your right elbow (you should feel your obliques crunch while preforming this move). Then, repeat on the other side.
Target Your Torso
Next for some arm work: plank shoulder taps will help strengthen both your arms and your core. Start in a pushup position with your hands directly under your shoulders. Try to keep your hips and the rest of your body in a straight line and as still as possible. Lift one hand and tap the opposite shoulder and then repeat on the other side. Pro tip: this is where a yoga mat or towel would be helpful.
Get Those Glutes
Onto curtsy lunges, which target tons of leg and booty muscles that are often neglected in other exercise moves! In order to preform this move, start with your feet shoulder-width apart. Next, step the right leg back past the left leg into a curtsy position and lunge down, bringing your back knee as close to the floor as possible. Then return your leg into the original position. Allow your arms to come in front of you or keep them on your hips. Next repeat with the other leg.
Full Body FTW
Finally for a move that looks a lot easier than it actually is: bear planks! This move is great for an outdoor workout because your knees don’t touch the ground (or at least they shouldn’t). To properly hold this position, you should be down on all fours with your knees hovering just inches above the ground. This move is a killer for your entire body.
Moving your body at some point during the day is so important in feeling your best, both physically and mentally. If you're having trouble getting started, grab a friend and exercise outdoors while social distancing in a backyard or at a park. Motivation from others truly makes all the difference. And, once you're done crushing it, make sure to use our hydrating hand sanitizer afterwards to get rid of all the germs!
Written by Sara Tesser