Wednesday, September 26, 2012

Your Autumn Outdoor Workout!

As temperatures drop and fall is settling in, my workouts change just like my wardrobe. Fall is without a doubt my most favorite season. I love the crisp air, the smell of the leaves as they drop from the trees, and when it comes to my exercise routine, I feel like a superstar when I don't have to contend with the heat and humidity the summer brings. Besides the standby outdoor workouts--walking, running, biking--there's a lot you can do to spice up your routine and enjoy the Autumn colors and crisp air, i.e. the following workout I've created just for you!

Here are 4 exercises you can do in a park, in your back yard, or on a jogging trail. It will take you about 30 minutes to complete, and with this high intensity training, that’s all you need to get results! You’ll perform these exercises using the ladder technique. That is, you’ll start with high reps and slowly work your way down to lower reps. In this particular workout, you’ll perform each exercise in a circuit (do each exercise one after the other without rest), starting with 16 reps, and then going down the “ladder” to 14 reps, 12 reps, 10 reps, 8 reps, and ending with 6 reps. Between each circuit, take a 60 second rest to jog in place or march in place. And since you'll be outside, you can take those 60 seconds to run or speed walk to another spot in the park or down the running trail. Switch up your scenery!

1)   Squat-thrusts: Start standing with your arms over-head; then put your hands down on the ground to kick your feet back into a push-up position; perform one push-up; jump your feet back into your hands; stand up; repeat.
2)   Walking Lunges: Sink your weight centrally and make sure that both knees are bent at 90 degrees while walking forward. Watch that your knees don't jut forward in front of your toes.

3)   Mountain Climbers: While in a push-up position, bring one knee into your chest at a time and alternate legs. This is a fast action exercise so try to keep up the pace! Time yourself in seconds for this one. Start with 30 seconds, and move down the ladder to 25, 20, 15, 10 and then again for another 10 seconds.
4)   Walking squats: Just like the lunges but in a squat. You’ll step one foot out to the side in a squat and then bring the feet together. Stay down in the squat the whole time, and make sure that you’re weight is pushing into your heels, not your toes.
You can also move this workout into your apartment/house if you come across a rainy day or just want to stick indoors. If you have any questions, don't hesitate to leave a comment! Enjoy this high intensity workout and BE WELL!