Get Out of Your Rut and Get Some Fresh-Air Fitness

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It’s so easy to get caught in a rut. As routine oriented as humans are, we sometimes find ourselves going to the gym, day in and day out, ultimately leading us to feel bored, tired, and in the worst cases, like quitting. This outdoor workout is designed to provide you with a simple way to get out and enjoy the weather and break it up from the monotony of the gym.

Since these are body weight movements, it’s not recommended to replace more than 1-2 days per week with these workouts. Give this workout a try in this order for a quick, high-intensity cardio burn that not only recruits some new muscle fibers but burns up some of that subcutaneous fat as well!

outdoor workoutOUTDOOR WORKOUT
Warm Up: Find some good stairs (or at least a hill) and run up them for 3 minutes

Glute and Hip Flexor Stretch: Press up against a bench and step into a lunge position and stretch10x10

Pushups: 10 pushups, rest for 10 seconds, 10 pushups, rest for 10 seconds (repeat for 10 total sets of 10)

30-Second Interval runs: 30 seconds on, 1-minute rest for 5 total

10×10 Pushups: 10 pushups, rest for 10 seconds, 10 pushups, rest for 10 seconds (repeat for 10 total sets of 10)

30-Second Interval Runs: 30 seconds on, 1-minute rest for 5 total rotations

Don’t Miss: Train Like a Gymnast

outdoor workoutPull-Ups: Do as many as possible, rest 1 minute, then do as many reps as possible

Step Ups Superset with Jogging: Bodyweight step ups, 30 reps single leg, jog for 60 seconds, repeat with the other leg for 30 reps (repeat this total cycle for 3 rotations)

Single Leg Hamstring Stretch: Hold for 60 seconds each leg

Now you’ve got it! A quick cardio variation that gets you outside! It doesn’t look like much, but it’s a great way to spice it up, break out of your rut, and get the most out of your workout!

About the Author: Thomas DeLauer is a health author and nutrition expert based out of Santa Barbara, CA. You can learn more about Thomas at ThomasDelauer.com or follow his social media pages at Facebook.com/Thomas.DeLauer or Instagram @ThomasDeLauer

*Photography by Wainwright Images


 

fresh air fitness

FRESH-AIR FITNESS
Take a break from the stuffy, sweaty, and over-crowded gyms you’ve been cooped up in and take advantage of Mother Nature to switch up your monotonous workout routines. Here are some ideas!

⊲Make a Splash. Swimming can burn up to 500 calories per hour and works every muscle in your body. So channel your inner mermaid while working out.

⊲Paddle Off and Explore. Discover the pretty sites of summer and burn calories while kayaking.

⊲Get Lost in Nature. Grab some friends and take a hike! Maximize calorie burn while

⊲Paddle Off and Explore. Discover the pretty sites of summer and burn calories while kayaking.

⊲Get Lost in Nature. Grab some friends and take a hike! Maximize calorie burn while

⊲Weed Out The Fat. Burn calories while making your yard beautiful. Gardening can slim your waist and lift your glutes.

⊲Bump, Set, Spike. Find some friends and head to a sand volleyball court for some volleyball action! Keeping your heart-rate up and tightening your body, this sport will keep you wanting to play more.

Source: John Rowley, author of The Power of Positive Fitness