Summer weekends are quickly moving out the door. With fall chilling the air, an outdoor workout doesn’t seem so daunting (you won’t completely melt to death, at least). Take advantage of the “sunny-cool” weather with this outdoor workout routine specifically designed to keep you warm, working hard and on track with your fitness goals.
Fall Hard for This Autumn Outdoor Workout Routine:
To Begin, Warm Up With These 2 Stretches:
1) Spiderman 1 x 5 Breaths
First, assume a push-up position, then step forward with left leg to the outside of your left hand. Drive hips forward into a stretch, holding for five breaths, return to the starting position and repeat with right leg.
2) Adductor Rocks 1 x 5 Breaths
Start on all fours, extend one leg to your side, gently rock back keeping your back flat, and then progressively lean farther back into the stretch.
Next, Move Onto These 3 Mobility Exercises:
1) Split Squat Holds 2x:10 Each
Start in a wide stance with the feet staggered, right foot in front of left, then lower your hips until your front thigh is at least parallel to the floor. Push through your front heel, and extend the hips and knees to return to the starting position and repeat on the opposite side.
2) Single Leg Deadlift Holds 2x:10 Each Leg
Stand on one leg, keep your knee slightly bent, bend at the hip, extending your free leg behind you for balance. Continue lowering until you are parallel to the ground, and then return to the upright position.
3) Lateral Lunge Holds 2x:10 Each
Begin with feet apart and toes pointing forward, step to the side and keep one leg straight, squat through the hip of the involved leg ensuring that the knee is in line with the foot. Squat as low as possible and hold for two seconds. Push back to the starting position.
For the Following 3 Strength Circuit Exercises, Perform Three Rounds of Each:
1) Squat Holds 3x 3 /: 10 sec Holds
Start with feet slightly wider than hip-width apart, toes pointing forwards and slightly outwards, slowly sit your hips back as though you were sitting in a chair. Place your hands either on your hips or extended straight out in front of you. Hold for 10 seconds.
2) Inchworm w/ Push Up 6x
Start in standing position with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. Then begin by walking your hands forward slowly, keep your legs straight and only bend at the hip; keep going until your body is parallel to the ground in a pushup position. Now, keep your hands in place and slowly walk your feet up to your hands, keeping your legs straight as you do so.
3) Dynamic Plank 6 Each
Begin in plank position, feet shoulder-width apart and your arms at a 90-degree angle at the elbow. Slowly put your hands on the ground, one at a time, until you are in a push-up position. Your arms should be straight. Hold the position for 2 seconds, and then slowly lower yourself back down, placing one forearm at a time on the ground.
Finish With This Fat Burning Circuit:
Mountain climbers 8x
Go through eight rounds, with 20 seconds on and 10 seconds of rest in between each round.
Each of these moves are specifically designed for you to be able to convert them into the perfect outdoor workout routine! Try them in the club and in your favorite Philly park. Let us know what you think in the comments below!