As far as I am concerned, it’s summer! And with summer comes hot days, vacation time and wonderful opportunities to be outdoors. As we’ve discussed in my previous post, Changing with the Seasons, it is highly motivating and a great change to get to enjoy outdoor activities during the summer months, so let’s make the most of it!
One way you can incorporate an outdoor strength workout into your summer is to utilize a park bench. Picnic tables at your campsite, or playground platforms in your neighbourhood also work well! This style of workout is highly versatile and requires very little equipment or preparation. All you need is a little imagination! Park benches are often located at scenic outlooks, so you'll get the added bonus of a beautiful view.
We always want to warm up before we start strength training, so begin with a brisk walk or light jog to get to your scenic spot. Then complete 3-5 dynamic stretches, this means stretches where you move the body part through its range of motion. For example, leg swings, arm circles and jumping jacks.
Next, choose three exercises. I suggest one for legs, one for arms and one for the chest or core. Do 10 reps of each exercise in a circuit for a total of 3 sets of each exercise. Here I have chosen squats, tricep dips and push ups. I'll do the exercies in that order, then repeat for a total of three times.
To cool down complete 3-5 static stretches, which are stretches we hold gently. I recommend at least 30 seconds for each stretch. Then do a relaxed walk or jog to finish off the workout. Here I have started with a hamstring and a quad stretch.
This is a great routine because you can use it to minimize interruptions to your training when on vacation, you can adjust the difficulty level to suit your needs, and you can even do it with a buddy. You can choose different exercises each time and include movements like a step-up, abdominal curl with the legs supported or even a jump on and off the bench. Find movements that suit your ability, but still challenge you.
When you’re done remember to take a moment and enjoy the view!
Learn more about how to incorporate exercise into your summer!
I would love to hear your ideas for exercises with outdoor equipment! Simply leave a comment or send me an email at firstname.lastname@example.org.