Today, we are going to discuss about researched based best outdoor workout that are best fit for everyone. Sometimes you just need to go out of the house or the gym because they are a bit too crowded. When the weather is nice, the outdoors is a great spot to start your daily training regimen. Here’s a brief rundown of some great no-equipment-required workouts to do outside.
The key to getting the most out of an outdoor workout is to choose the ideal location. Parks are fantastic options, particularly if they feature benches or a little playground. Exercising outside is a wonderful method to do enough bodyweight exercises and cardio while also getting some fresh air. Some parks have well-kept asphalt paths that are perfect for sprinting or running.
Consider making an exercise schedule. There isn’t much space for speculation in this situation. Making a plan for your outdoor circuit training can help you get through it without forgetting what you were thinking about in the shower on Tuesday. Also, don’t forget to bring a post-workout snack!
Start with Warm-up
You must warm-up before beginning your workout, just as you would at a gym. Make use of the free space and do some dynamic stretches; you can also use resistance bands to get your muscles warmed up and active.
Lower body Outdoor Workout
Here are the 3 outdoor workouts to build muscle and strengthen your glutes and legs.
Bulgarian split squat
The Bulgarian split squat works just as well as the regular squat. It strengthens the upper leg and aids in the development of hip flexibility and stability. Bulgarian split squats are more effective at strengthening glutes than lunges because they employ your own bodyweight to put greater pressure on your glutes.
How to carry out the Bulgarian split squat:
- Get a park bench.
- Standing in a frontward lunge spot, fix your core, and stand erect. Place your foot on the bench at the back of you. Then let the other leg be half a meter opposite the bench.
- Come down until your frontage thigh is roughly horizontal. Ensure your knee stays on top of your foot and not ahead of it.
- Drive-up, via your frontage heel, back to your starting position. Do it 10 times.
- Change sides and do the split again for more than 10 reps.
- Go over the set of 10 reps per leg for 2 – 3 sets.
Lunges were designed to make your legs powerful!
Take a chance and lunge:
- Maintain a hip-width distance between your feet.
- Step forward with your right foot.
- The distance between your feet should be roughly 3-feet.
- Bring your knees to the ground.
- Maintain a 90-degree angle with both knees.
- Your knee should not extend beyond your toes.
- As you bring yourself up to starting position, keep your torso straight and your core engaged.
- Repeat the lunge with your left leg for a total of 10 lunges on each leg.
- In a straight line, lunge forward.
- Repeat for a total of two sets of ten lunges.
Get a resistance band and go for a workout! This fat-burning activity is ideal for anybody looking for a low-impact, high-intensity workout. In between sets, take a lateral stroll as a brief respite, or grab a resistance band and sweat it out.
Those quads were made for walking:
• Stand with your feet hip-width apart and your arms at your sides. Loop a resistance band around your ankles if you’re using one.
• Begin by bending your knees and lowering your hips into a squatting stance.
• Step out with your left foot, keeping your feet slightly wider than shoulder-width apart.
• Take a step with your right foot towards your left foot. Return to your original starting position.
• In a squatting position, keep your knees bent.
• Continue stepping out in a walking motion for a total of ten steps.
• Take 10 steps to the right and repeat. One set is now complete.
• Do this for 2–3 sets.
Upper body Outdoor Workout
The core is the foundation of good health. Every element of your physical life benefits from having a strong core. These upper-body workouts are ideal for doing outside.
Anyone who appreciates body weight exercises and strength training will enjoy mountain climbers. Increasing the pace of your knees is a type of cardio that raises your heart rate.
Climb the mountain:
- Begin in a plank position with your arms straight. Maintain a straight line between your shoulders and wrists.
- Raise your right knee to your sternum. Return the knee to its original position and repeat with your left knee.
- Alternate between knees and repeat. As you go, increase your speed.
Full body Outdoor Workout
A full-body workout is a simple outdoor exercise to incorporate into your regimen and can be performed anywhere without the need of any equipment.
Push-ups like a pro:
– Locate a sturdy bench.
—Take a seat on the bench in front of you with your hands on the bench.
Align your body in such a way that it is entirely straight. Bend your elbows. Maintain a tucked-in position with your elbows, lowering yourself to the bench with your chest.
— Straighten your arms by pushing your torso up. As you do so, try not to lock your elbows.
— Do this for a total of 10 repetitions.
Shoulder tapping to great abs:
- On the ground, go into a plank posture. The ground should be parallel to your body.
- Maintain a level back and activate your core. Tuck your tail between your legs. Make sure your legs are stretched.
- Raise your left hand slowly to tap the right shoulder.
- Return your arm to its original position. Raise your right arm and touch your palm on your left shoulder. This brings us to the end of one rep.
- Perform two sets of 10–12 repetitions.
- Tip: After each shoulder tap, add a hip dip for a more challenging workout. Hold the plank posture for 30 seconds to finish your shoulder taps.
Words From Us: A daily dose of vitamin D
An outdoor workout in the sun is an excellent method to receive your daily dosage of vitamin D. Even a minute spent on outdoor circuit training can enhance your mood, build muscle and reduce your blood pressure. You don’t need any special equipment, and you can work on your entire body!