Make Hay While The Sun Is Shining: 3 Outdoor Workouts For Late Summer-Fall

October 3, 2016

William Cullen Bryan described autumn as, “the year’s last, loveliest smile”. Quite right, Bill. As summer begins to turn to fall, I am reminded of how much I love to take my fitness outdoors at this time of year. The temperature is just right, the leaves are starting to change, and we still have some sunshine in the late afternoon. When creating outdoor workouts, your imagination is the only limit. Get out there and enjoy the amazing weather with these three outdoor routines:

The Park Bench

Head to your favorite park and find an elevated surface; a sturdy bench, tall step, or large rock with a flat top will do. Ideally, you should be able to make a 90* angle with your knee when you put your foot atop the surface. Make sure that the surface remains stable when you step on to it and that it is even enough to allow you to hold your balance.

Perform 10 rounds of 10 reps of the following exercises resting only as necessary

Decline Push-ups – Place your feet on the elevated surface and assume the front lean and rest position (initial push-up position), lower your body down towards the ground until your nose is nearly touching the surface. Be sure to maintain your spine angle all the way down and engage your core throughout the movement. You may wish to lay down your mat for comfortable hand placement.

Step-ups – Standing near the elevated surface, place one foot on the surface, making sure that your entire shoe is flush, with no portion of your heel hanging off. Step up with the opposite foot, so that both feet are now on the elevated surface and stand up straight and tall. Reverse the movement, with one foot down at a time. Similar to a lunge, be sure that your knee does not extend past your toe on the step-up. Perform 10 reps per leg.

Bench V-up – Sit with your behind on the edge of the elevated surface. Beginning with your torso and legs at a 90* angle, place your hands on the edge of the surface and lean your torsoe back to about 12 inches, this is the starting position. Keeping your torso stable, legs straight and using your core to raise your feet, create a “V”, pausing for 1 second at the top of the movement. Lower your feet back down and start the next rep.

The Baller

Football is upon us, folks! Find an open field of any kind and get ready for kickoff (helmet and pads optional).

Perform 1 min. of each exercise in Group 1 (2 min. total). Rest 1 min. Perform 1 minute of each exercise in Group 2 (2 min. total). Rest 1 min. Repeat for a total of 5 rounds.

Group 1

Burpees – Beginning on your feet and standing tall, bend at your knees and place your hands flat on the ground. Kick your feet out into a push-up position and perform a push-up, ensuring that your chest touches the ground. Pull your feet forward toward your hands. Explode upwards with your arms fully extended, so that your feet leave the ground.

High Knees – Running in place, bring each knee up above your waist line as quickly as possible. Aggressively pump your arms. Keep your core tight throughout the movement and avoid leaning your torso back to gain leverage.

Group 2

Bear Crawl – Begin in a front lean and rest position (beginning push-up), widen your feet to about shoulder width. Begin crawling forward by reaching your right arm out, while simultaneously lifting your left knee toward your left elbow. Repeat on the other side. Remember to engage your core as each knee moves forward and keep your behind down.

Plyo-Lunge – From a standing position, perform a reverse lunge by drawing your left foot backwards, making sure that your right knee does not extend beyond your right toe. From the bottom of the position, explode upwards off the ground, switching legs in mid-air and landing in a lunge position with the opposite foot forward.

The Track

This workout will get you some high intensity cardio and smoke every muscle in your leg without you having to lift a single weight. Get your timer ready and head for the track!

Perform 1 round of the following progression, rest 2 min. and repeat for a total of 3 rounds.

Walking Lunge – 20 sec.
Walk – 10 sec.
Run @ 60% max effort – 20 sec.
Walk – 10 sec.
Walking Lunge – 20 sec.
Walk – 10 sec.
Run @ 70% max effort – 20 sec.
Walk -10 sec.
Walking Lunge – 20 sec.
Walk – 10 sec.
Run @ 80% max effort – 20 sec.
Walk – 10 sec.
Walking Lunge – 20 sec.
Walk – 10 sec.
Sprint @ 100% max effort – 20 sec.
Walk – 10 sec.