When Summer comes, inside the gyms become a bit more stuffy. The air conditioning barely does anything. You find yourself slacking off. If that happens, you can start kissing goodbye to your summer body goals.Instead, try some outdoor workout. It may be hotter with no air conditioning, but there’s the soothing breeze that you can’t get inside a gym.
The good news is that you lose more calories while working out outdoors than indoors. That’s because your body is not only doing the exercises, it’s also fighting with the outdoor climate and obstacles. Everything is on double duty. You don’t even need any types of equipment to do most outdoor exercises. They come free and can be done anywhere.
Here’s a list of the best ones that will help you keep up with your health goals this summer.
You should first secure an open space like a basketball court to do this exercise. The side shuffle is a fat burning exercising that works on your glutes, quads, inner and outer thighs. It’s very quick, but you should aim to use the entire length of the court.
First, stand with your feet at shoulder width apart and elbows bent. Take steps to the side by dragging one foot to meet the other one. With knees bent, jump up, then turn to face the opposite direction. Alter sides for at least six reps.
Park Bench Push Up
Make use of the park benching by using them as support for push-ups. Well executed push-ups work out your chest, biceps, core, shoulders, and triceps. Facing a park bench, place your hands on the seat and push your feet outward. Once your feet are fully extended, bend your arms and lower yourself toward the bench. Then, push yourself up.
You can do push up with the opposite position. Place your hands on the ground and push your feet on the bench seat. Move to a position where your feet are fully extended, and your spine is entirely parallel to the ground. Lower yourself to the ground and push it back up. If you don’t feel comfortable with the benches, you can always do them on grass.
Park Bench Dip
Another way to use the park bench is to do the dip. The dip focuses on triceps, biceps, and core. Start by sitting comfortably on the bench. Place both of your hands by your side, then slide your butt off the bench. Keep your lower back close to the bench while supporting yourself with your hands. Bend your knees and bring your upper arms parallel to the ground by dipping yourself. Then, pull yourself back to the starting position. You should do at least ten reps.
The side step works out your shoulders, upper back, obliques, glutes, and core. You should look for anything you can stand on like a step, log, or a large rock. Stand on it with your arms to your sides at shoulder height, palm facing forward. Keep your elbows at a 90-degree angle.
Step one of your feet up. Contract your abs while you bring your knees and your elbows in front of you. Be careful not to bring your elbow down. Your foot should be the only part moving. Return to the starting position and do at least 12 reps. Switch sides and repeat the process.
Play with a Ball
For many exercises, a ball is all you need. It doesn’t have to be a high-tech ball specialized for working out. You can use a sports ball like one for soccer, volleyball, or basketball.
You can create a circuit with your balls depending on how many you have. You can use them as weights or cones. The possibilities that open up to you with the balls are endless. You can do any other regular exercises such as lunges or side shuffles and use the balls as weights. You can dribble it while you run.
If you run out of exercises to do at the top of your head, you can just play ball. Have a friendly match of basketball or soccer with a friend. These are all great way to get your cardio in.
Yet another exercise with those helpful park benches. This one targets the glutes and quads. First, sit on the edge of the seat. Then, jump up as high as you can with your hands in the air. Return to the starting position and repeat as many as possible in 60 seconds.
You don’t need a bicycle to feel the burn of an intense bicycling session. Bicycle crunches work on your lower, middle, and upper abs. They also work on your legs. Start by lying on your back. Hands clasped behind your head, bend your knees and start crunching each side. Make your elbow touch the opposite leg. Don’t forget to breathe and tighten your abdomen while you’re crunching.
Give the treadmill a break and try running in the great outdoors. Trails have textured, and uneven terrains which make the body works harder than the steady level of the treadmill. You get to feel the wind and the sun while working on your sweat.
Your entire body is engaged while trail running. Running on a treadmill allows you to shut your mind and focus on anything other than what you’re doing. In trail running, you have to be alert at all times. The ground is uneven so, you have to watch out for holes or some small animals.
Explosive Pull Ups
Explosive pull-ups are done on higher to reach places. Try to find a branch that’s a bit high above your head or maybe a horizontal pole. Jump up to reach it. Once your arms hold the branch firmly, pull your head above it then ease yourself back down. This exercise targets your quads, biceps, back, and shoulders.
Rowing or sailing Sessions
Don’t stay lock into a box for your workout. Try other unorthodox methods such as trapeze lessons. Rowing or sailing sessions are also great ways to exercise your biceps and chest.
There are many places that offer these classes at an affordable rate. Perhaps you want to purchase or rent a canoe and go try it out at a public lake. You won’t be sorry because sailing helps to build endurance, coordination, and flexibility. It also burns a lot of calories. Rowing works on your legs and core.
There’s nothing scary about the great outdoors. You will find that you can get better results by working out outside than inside the gym’s controlled environment. Don’t be scared and start using your local parks to work off a sweat.