Tips for Success

Outdoor Spring Fitness Routines

Does the warmer weather have you feeling energized and ready to move but you don't quite know what to do? There's no better time to take advantage of this nice weather and get moving outside with some different and fun exercises. If you've always wanted to do an outdoor workout, but didn't know how to get started here are a few tips and a routine to get you going. 

Boot camp classes aren't for everyone. If you want to do something at home, or even with your kids at the park then this is a routine you should try.

1.  Park Bench Step-Ups

This exercise targets your entire lower body working your gluteals, hamstrings and quads (essentially your butt and thighs). Start with one foot on the bench and the other on the ground. Using the leg on the bench raise yourself up so that your other foot touches the bench then lower back down using the same leg. Repeat 10-15x on each side for 3 sets.

2. Bench Squats

This exercise is as simple as it sounds. Again working the butt and thighs this exercise will have you screaming by the end. Spread your feet hip-width apart, and slowly lower yourself down, raising your arms out infront of you for balance. When you've barely touched the bench, raise your body back up so you're standing straight. Repeat 15x for 3 sets

3. Assisted Push-Ups 

Using a railing, spread your hands slightly wider than shoulder-width  apart. Step back so your weight is being supported by your arms. Slowly lower body towards the railing,  bending your elbows to a 90 degree angle. Pause, then raise back up again. To increase the level of difficulty with this exercise move your feet further behind you so that almo st 100% of your body weight is being supported by your arms. Repeat 12x for 3 sets.

4. Jack-knife on the Swing

This is a great exercise to test your abdominal strength! Using the swing to hold your feet just above your ankles, place your forearms down on the ground. Using your muscles to control the movement, bring your knees in towards your arms with your glutes raising up into the air. Slowly return to a neural (or plank-like) position. Repeat 15x for 3 sets

Start                                   Finish

5. Hanging Crunches

This exercise is also guarunteed to work your abdominals - especially your lower abdominal muscles. Find a set of monkey bars that you can hang off of to start. Spreading your hands shoulder-width apart and raise your legs into the air by bending your knees towards your chest. Slowly lower back down so your legs are straight (try not to let your feet touch the ground). To work the oblique muscles, raise your knees at an angle so they go towards one side of your body. Slowly lower back down so your legs are straight. Repeat 15x for 3 sets

                        Hanging Abdominal Crunch    Hanging Oblique Crunch

The next time there's nice weather and you want to do a workout but don't know what to do give these exercises a try and see how you feel the next day. It's a great way to get yourself back into shape for no cost at all, while enjoying the outdoors at the same time!