8 Outdoor Workouts You Should Try Before Summer’s Over!
Let’s be honest— sometimes staying on track with your fitness routine in these hot summer days can definitely be a challenge! Sitting on your patio and drinking some sangria probably sounds better than going indoors to do a full workout routine… Good thing we’ve got you covered with these 8 easy ways to stay fit while still enjoying the beautiful outdoor weather this summer.
Outdoor exercise can pose many benefits for your body and health. The extra Vitamin D you get from the Sun can improve your mood and mental health, you can connect with Mother Nature by breathing in the fresh air, and the best part is is that its FREE! Grab your SPF and your yoga mat (or don’t and get grounded with the earth by completing these workouts on grass!) and head over to your nearest park. Try our watermelon sangria from our “5 Summer Recipes You Have To Try”, for a post-workout treat… you’ll thank us later. Now, onto the workouts.
1. The “Drink-Squat”
We like to call this on the “drink-squat” because its the easiest and funniest outdoor workout we have for you guys. This is best completed when out for a picnic with your friends, or waiting for the bus… etc. Grab your drink of choice whether it be water, iced tea or juice and head over to the nearest park bench. The heavier the drink you’re holding— the better!
This exercise will require 12 repetitions of squats 3 times. You can reward yourself with a yummy sip of your drink after each set to stay hydrated! Hold your drink in front of you while you squat low enough to touch your butt to the bench, and repeat 12 times. If you do this every time you have a drink to sip on, you’ll be fit in no time! And its a great activity to do with your friends too! See who can do the most reps and make it into a contest! :)
Pro-tip: If doing regular bench squats is too easy, alternate sets with a jump squat onto the bench.
Disclaimer: Don’t drink alcohol while working out, as you might injure yourself.
2. “Bulgarian Drink-Squat”
This exercise is super similar to the original “drink-squat”, but it helps targets your glutes more, and you can alternate sets with the drink-squat as well! Head over to your park bench, or any elevated surface that is high enough where you feel comfortable to rest your leg on to do this type of elevated lunge.
Position yourself exactly as you would if you were to do a butt-touch squat over the bench, but take one of your legs and rest it behind you so that it leans on the bench. Then proceed to squat as low as you can, to make a right angle with your legs. If this is your first time doing this exercise, do it without weights and then add as you feel comfortable. Complete 3 sets of 12 reps to ensure your #bootygains.
3. Tricep Park-Dips
Next up on our list is the famous tricep dips— strengthening your upper body is key to balancing out that booty. Head over to your park bench and position yourself in front of it as if you’re going to do another squat, but instead bend your knees and position your arms behind you and put your weight onto the bench. Make sure to straighten your arms, and keep a small bend in your elbows to keep tension on your triceps and off of your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. Do 3 sets of 12 reps, and if this is too easy for you, lift up 1 leg at a time to make it extra challenging.
Planking is probably one of the best workouts you can do, as it not only engages your core, but it engages your biceps and legs too. Planking every day can improve your definition in your core and glutes, and decrease chances of injury in your spinal column. Also, this exercise can improve your posture (especially if you work in an office all day or if you have “texters-back” — yikes!) and increase your metabolism, meaning you’re burning more overall calories every day just by existing! Amazing right?
Grab your yoga mat (or you can even do this lying over a park bench if you feel like it!), and follow these easy steps to ensure proper plank form.
Get into a push up position, then bend your elbows and rest your weight onto your forearms.
Keep your torso straight, and resist your butt from bending upwards or downwards. Keep your body as straight as possible, and feel the burnnnn.
Start by holding the plank in 30 second intervals, then move up to one minute intervals 3 times.
5. Bench Push- ups
This is a great workout to alternate with the plank exercise above. You can either do this workout using a bench if you’re a beginner, or you can do a full pushup on the ground. If you feel like a full ground pushup is too hard, don’t push yourself to complete all of your reps because the goal of this workout is pro per form. Push-ups and planks can only serve you well if you hold the right form throughout the exercise.
Start by holding your torso up at arms length with your toes on the floor, then slowly lower yourself downward until your chest nearly touches the bench. Squeeze your chest and slowly press your upper body back to the starting position. Easy right? Make sure to engage your core to get the full benefits of this workout.
6. Bench Mountain Climbers
A hybrid of the bench push ups can be super beneficial to your health because unlike regular push-ups or planks, you’ll get your heart rate up and get all of the cardiovascular benefits that aren’t as prominent in the other workouts.
Begin by starting in a plank position with your arms and legs long. Keeping your plank in good solid form is key to getting good results, because the Mountain Climber is derivative form of plank. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears. Pull your right knee into your chest, and as your knee draws closer to your chest, pull your abs in even tighter to be sure your body doesn’t come out of its plank position. Quickly switch and pull the left knee in with the same form as described as you push your right leg back. Continue switching knees, going left-right-left-right so that you’re mimicking a running motion. Make sure to keep your spine straight and look straight ahead as to not let your head drop (we don’t want to strain your neck— ouch!). Complete this exercise for a minute at a time.
7. Tree-Sit (aka Wall Sit)
A wall sit is an exercise that is done to strengthen your quadriceps, core and glue muscles. Because a wall sit requires you to keep your muscles contracted for the whole duration of the exercise, this exercise actually helps you burn more calories over a given time frame. This exercise boosts your metabolism and your cardiovascular system.
Place your back against a wall, or a tree with your legs shoulder width apart, and lower yourself into a squat position so that your feet are a little ways out from the wall or tree. Hold for 15-60 seconds and repeat 3 times.
8. Dance Party
If you thought we forgot about cardio, boy you were mistaken! We’ve been saving the best for last. If you live in the Montreal Area, there are always music events happening outside where you can get your dance on! You can even do this at a music festival.
Dancing is one of the best forms of cardio because you don’t even realize how many calories you’re burning while you’re doing it! On average, you burn about 360 calories an hour just dancing! Grab your friends, and together enjoy the improved conditions of your heart and lungs, improved aerobic fitness and endurance.