With spring right around the corner, many
of you will be thinking about shifting your workouts outside of the gym, adding
more interest to them and challenging your muscles in a new way.
Outdoor workouts are a fast and easy way to
get in shape and will target different sets of muscles than normal gym
activities would do.
Let’s have a quick look at how you should
go about structuring your back-yard spring workout to get you started on the right
foot.
Alternate
Between Cardio And Strength Moves
The very first thing that you should do
when designing your back-yard workout program is to alternate between a cardio
based exercise and a strength based movement.
For example, you might perform some
push-ups and then go right into a minute of jumping rope. Or, you could perform walking lunges across
the length of your yard and then perform a sprint all the way back.
Alternating the exercises like this will
send your metabolic rate soaring, helping you burn more calories during the
workout session as well as immediately after as well.
Plus, this will allow you to get both
cardio and strength benefits so that you don’t have to include any other cardio
training in your weekly workout program as well.
Add
Plenty Of Bodyweight Exercises
When looking at the specific strength
movements that you’re going to do, unless you plan to bring a set of dumbbells
outside, you’ll want to rely largely on bodyweight based movements. Good examples of these would include push-ups
and all their variations, floor dips, lunges, squats, crab walks, dog walks,
and if you happen to have a bar somewhere near where you like (in a playground)
or an overhead tree branch that you know can support your weight, pull-ups
would be an excellent choice.
Keep in mind that if you do invest in a
simple set of kettlebells, this will also increase the total number of exercise
options you have as these are highly versatile forms of external resistance.
Think
Non-Traditional Exercise To Burn Calories Fast
Finally, the last thing to keep in mind is
that you can venture into non-traditional forms of exercise as well. For example, gardening, mowing the grass, or
raking leaves will all burn massive amounts of calories and double as a workout
session.
Most people think of these more as ‘chores’
than as workouts, but shifting your viewpoint may get you doing them when they
need to get done.
Likewise, don’t forget about all the
outdoor spring activities as well – bike riding, playing Frisbee, going for a
long hike, and so on. These will all get
you out and active, helping you maintain your body weight.
Your
Sample Workout Plan
So let’s leave you off with a spring
back-yard workout to try out. Perform
this anytime you have 15-20 minutes.
Alternate between the following exercises.
Once one round is completed, run through it a second and third time.
Push-ups – 20 reps
Skipping – 1 minute
Walking lunges – 20 reps/side
Burpees – 1 minute
Pull-Ups – 10-20 reps
Jumping jacks – 1 minute
Bodyweight Squats – 20 reps
The Plank – 1 minute
Skipping – 1 minute
Walking lunges – 20 reps/side
Burpees – 1 minute
Pull-Ups – 10-20 reps
Jumping jacks – 1 minute
Bodyweight Squats – 20 reps
The Plank – 1 minute
ليست هناك تعليقات:
إرسال تعليق