Rev up your usual routine by doing this 30-minute outdoor workout circuit developed by Vindum. Burn about 250 calories while firming up all over.
1. Park-Bench Push-Up
Targets 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 the bench, then push up. Complete 12 reps.
Turn around and place your hands on the ground and your feet on the bench; walk your hands forward until they're aligned under shoulders, legs extended. Lower chest toward the ground, then push up. Complete 8 reps. Work up to 20 reps of each.
Targets quads, hamstrings, glutes. Using a step, fallen log, or flat rock, step up with your left foot and lift your right leg directly behind you. Step down and repeat on the opposite side. Next, step up on left foot, raising right leg diagonally behind you; switch sides and repeat. Step up on left foot, kicking right foot out to the side; switch legs and repeat. Do the kick cycle (back, diagonal, side) 26 times.
3. Hanging Leg Raise
Hang from a bar with elbows bent and locked at 90 degrees. While keeping your legs straight, raise your feet higher than the bar, then slowly lower them. Do not allow your body to swing while doing this. This combines a climbing-specific shoulder position with core control.
4. Park-Bench Dip
Targets 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 the ground, then return to starting position. Keep lower back close to the bench throughout the exercise. Do 15 reps.
5. Stand-up Paddleboarding
Stand-up paddleboarding (SUP) has moved away from just a resort sport-something you can only find at fancy beachside properties-to an activity that you can do anywhere you can find a body of water.
6. Tightrope Walk
Targets calves, quads, core. Find a curb or fallen tree with a smooth surface that is at least 6 feet long. Raise arms out to sides and walk across the “tightrope” until you reach the end (or go at least 6 feet). Turn on the balls of your feet; walk in the opposite direction. Continue for 3 minutes.
7. Outdoor Cardio Meltdown
Make sure you time yourself performing the full meltdown, and try to beat your best time with your next workout. 10 Long Jumps, 10 Pushups: Kneeling or full, depending on your fitness level, 15 Sumo Squats, 15 Burpees, 20 Bicycle Crunches, 20 Mountain Climbers
8. Mountain Climbers
Start in a plank position and alternate driving your knees into chest, keeping your hips flat and parallel to the ground.
9. Explosive Pull-Up
Pull ups are a functional exercise and in my opinion are the best back exercise for upper back mass and strength.
10. Stair Jog
Running up the stairs brings even more benefits. Because the body is constantly being lifted upward with each step, it engages more leg muscles than running and improves vertical jump.
11. Stair Lunge Jumps
Find a staircase with 12-14, or more, stairs and complete each exercise at your max pace.
12. Sledge Hammer Slams
Alternate by 5 reps on each side. Consciously think about your core being engaged on this one.
13. Tire Box Jumps
Place the tire on its side and stand in front of it. Stand with your feet shoulder-width apart and come to a squat pose, jump up in the air and land onto the tire, but try to maintain your balance because landing too heavily on the tire can hurt your knees. Jump back to the ground and again jump onto the tire. Repeat this move 30 to 50 times at a stretch.
14. Weight-sled Sprints
The main reason to do these drills is to help athletes build functional power to generate faster accelerations and attain higher maximum speed.
15. Suspension trainer workout
Perform the exercises as a circuit, completing one set of each in sequence. Do as many reps as you can in 30 seconds, resting only as long as it takes to set up the next exercise. Perform two to four circuits.
16. Hill-sprint Workout
Hill sprints act like a running coach. If you prefer to run indoors on a treadmill, set the incline at 12 to 15 degrees and aim to sprint for 10 to 15 seconds.
17. Plyometric jumping drills
Set up a series of low agility hurdles in two-foot increments. Starting with legs shoulder-width apart, jump upward and forward to clear each hurdle, landing on the balls of your feet. Upon landing, jump again, driving forward with your arms. Repeat for 10 to 12 repetitions (“reps”) for one set. Rest for about a minute and complete two more sets.
18. Sand Sprints
Sand is one of the most challenging surfaces on which to practice sprint drills. The softer the sand, the more force an athlete will need to produce to move forward.
19.Speed Ladder Agility Drills
The speed ladder is a simple piece of portable equipment that can be used to perform the forward-running, high-knee drill and the lateral-running, side-to-side drill.
20. Walk Out Push-Ups
Excellent for building core strength and working on your arms and chest. Start from a standing position then bend and slowly walk your arms along the ground until you’re in a push-up position. Hold for a second then gently lower into a controlled push-up. Slowly walk your hands back and rise back to standing. The numbers of reps you start with depends on your individual fitness level.
21.Monkey Bar Pull-ups
Find monkey bars and choose your preferred grip, brace your core and pull your chin to hand level. Do two sets of as many pullups as possible.