With the past winter being so
terrible, I try to spend every second in the sun as I possibly can.
One way is by moving my lunch time workout (or at least part of
it) outside. Working out is just more fun when
you go outside, especially when you work inside all day. I like to think of it
as my adult recess!
terrible, I try to spend every second in the sun as I possibly can.
One way is by moving my lunch time workout (or at least part of
it) outside. Working out is just more fun when
you go outside, especially when you work inside all day. I like to think of it
as my adult recess!
Obviously you can’t take the
machines outside with you, but there are a ton of exercises that require just a
medicine ball, free weights, or your own body weight that are just as
challenging and beneficial as using a weight machine. Changing up the scenery during you work out will help to keep it interesting
and make sure you stay motivated to work hard!!
machines outside with you, but there are a ton of exercises that require just a
medicine ball, free weights, or your own body weight that are just as
challenging and beneficial as using a weight machine. Changing up the scenery during you work out will help to keep it interesting
and make sure you stay motivated to work hard!!
Here are some of my favorites to
do outside…
do outside…
Walking Lunges with Rotation
Holding a med ball with arms out
in front, lunge forward with left leg, rotate torso to the left. Drive off the
left leg and immediately lunge forward with the right. Remember to keep your
core engaged and torso upright when lunging. These can be done going forwards
and backwards across the turf.
in front, lunge forward with left leg, rotate torso to the left. Drive off the
left leg and immediately lunge forward with the right. Remember to keep your
core engaged and torso upright when lunging. These can be done going forwards
and backwards across the turf.
Wall Balls
Standing in front of the wall with
a med ball in your hand, squat down as low as you can go, drive through the
legs and stand up out of your squat while throwing the med ball up towards the
wall as high as you can. As you catch the med ball, squat back down and repeat.
a med ball in your hand, squat down as low as you can go, drive through the
legs and stand up out of your squat while throwing the med ball up towards the
wall as high as you can. As you catch the med ball, squat back down and repeat.
Med Ball Burpees
Standing with a med ball, squat
down placing med all on the ground with hands placed on either side of the
ball. Jump feet back into a plank position. Perform a push up on the med ball.
Quickly jump feet back towards the ball. Explode through your legs jumping up
while lifting (or throwing) the med ball straight overhead.
down placing med all on the ground with hands placed on either side of the
ball. Jump feet back into a plank position. Perform a push up on the med ball.
Quickly jump feet back towards the ball. Explode through your legs jumping up
while lifting (or throwing) the med ball straight overhead.
Wall Sits with Rotation and Alt. Heel Raise
Sit with back against the wall and
knees at 90 degrees. Slightly lean your torso forward, so your back is free to
rotate from side to side. Holding the med ball out in
front, rotate torso side to side trying to touch the ball to the wall each
time. As you rotate to the left lift your right heel up off the ground. Repeat
on the right side, lifting your left heel.
knees at 90 degrees. Slightly lean your torso forward, so your back is free to
rotate from side to side. Holding the med ball out in
front, rotate torso side to side trying to touch the ball to the wall each
time. As you rotate to the left lift your right heel up off the ground. Repeat
on the right side, lifting your left heel.
Mountain Climbers on the Wall
Start in a plank position with hands under shoulders and feet in line with hips and pressed into wall. Pull
the right knee toward chest, and then return foot to wall. Repeat immediately
on left side. Continue, quickly alternating legs.
the right knee toward chest, and then return foot to wall. Repeat immediately
on left side. Continue, quickly alternating legs.
Blog post by Catie Furbush CSCS.
