By Melissa Kendter, Contributing Blogger (@mkfitnes)
Did someone mention summer and sunshine?
I don’t know about you, but if the sun is shining, I do not want to be stuck indoors. You know that exercise provides mental and physical health benefits. What if a simple change in location could increase those benefits as well? Turns out, it can. Outdoor exercise combines two health enhancing activities: moving your body and getting outside. If you’re looking to enhance your mood, enhance your physical well being, save money, avoid the time and trouble of getting to the gym, or need a workout routine for vacation, then look no further than the great outdoors! All you need is your body weight and a solid twenty minutes.
- Inch worm - 10 reps
- Arm Circles - 30 seconds
- Clams - 10 each side
- Windmill Toe Touches - 10 total
20 minute body weight workout. 5 exercises, 5 rounds.
Move 1: Squat to Calf Raises - 10 reps
Tips: Start standing with feet shoulder width apart, or slightly wider. Lower into a squat position and then pop straight up on to your toes for a calf raise. Repeat.
Move 2: Lateral Lunge with Jump Squat - 10 each side
Tips: Start with your feet shoulder width apart, toes pointed straight forward. Step out with your right foot as wide as possible. Engage through the right heel as you drop your hips down and back while keeping the left leg straight, stretching the groin on the left leg and keeping both soles of the feet on the ground and toes pointed straight forward. Make sure your right knee is tracking over your right foot the whole motion. When you come back up to the standing position do a basic squat jump. Totaling to 10, then switch sides.
Move 3: Slow mountain climbers - 20 alternating total
Tips: Start at the top of a straight arm plank position. Keeping your core braced, shoulders stacked over hands, pick up your right foot and slowly bring your knee in, hold for two seconds, then return to starting position and alternate.
Move 4: Walking Lunges - 30 seconds
Tips: Keep your upper body straight, with your shoulders back and relaxed, spine in neutral, and eyes forward (pick a point to stare at in front of you so you don't keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Then continue forward.
Move 5: Plank Shoulder Taps - 20 alternating total
Tips: Brace your core and keep your hips square. Try not to allow them to rotate from side to side. Bring one hand up toward your shoulder, tap then alternate.
Be sure to hydrate well, breathe properly and go at your own pace while performing the exercises. Incorporating high intensity workouts such as these are a great way to get the whole body moving and the whole body working together as one unit. Not to mention, you will get a great sweat on without any equipment. Never underestimate your body as the ultimate workout tool!
Melissa Kendter wearing our Studio Barre Mesh Capri in images above.