Summer is here, which means it’s time to ditch your gym and enjoy our workouts in the fresh air and the gorgeous outdoors. When most people think of exercising outside, they generally think cardio: running, cycling, and swimming. People are under the impression that gym is the only way to build muscles, but there are plenty of high intensity exercises you can do in the great outdoors. In fact, with some additional supplements and the additional sunlight, you may even get speedier outcomes without even trying more than you would at the gym! Here’s a list of five amazing exercises that will get you in tip-top shape for the summer. Complete two arrangements of 8 to 12 reps of each move unless noted different. Always remember to warm up with 5 to 10 minutes of light running, walking, and stretching before these exercises.
- Plunge and Curl (shapes thighs, abs, and triceps)
Sit on the edge of a bench and grab the handle of the seat at your sides. Inch yourself off the seat, keeping your butt as near to the edge as possible. Then walk your feet outwards so that your knees remain straight. Pull out your right leg, and rest on your heel with foot flexed. Twist your elbows straight back and bring down yourself while at the same time. Pull your abs to your right knee towards your chest. Try not to twist your elbows more than 90 degrees. Hold for a moment, push down, and stretch your right leg without touching the ground. Complete four to six reps with every leg to finish a set.
- Wheelbarrow Push Ups (tones shoulders, chest, glutes, triceps, and abs)
This is a buddy exercise so make sure you have partner for this one! It will truly tighten your abs and butt muscles to keep your body straight. Get into the push-up position with your hands specifically underneath your shoulders and keep your back straight. Have your friend crouch with a great frame (knees behind toes and straight back) and lift your legs just like holding a wheelbarrow. As they lift you up, fix your glutes and abs to keep your body from hanging. Twist your elbows and lower your chest until the point that your upper arms are parallel to the ground. Hold for a moment and then repeat this for 8 to 12 reps.
- Foot-to-Foot Bicycle Crunch (fixes abs)
This exercise should also be done with a buddy by squeezing and opposing against each other’s feet. This super effective crunch strengthens your abs to work harder. Just lie on your back and twist the two knees into your chest. Keep your hands caught behind your head. Locate a point of convergence to one side and right of your body. Take two central areas for crunching and twisting to each side. Bring your right elbow to one side knee and then the other way around. That is one set for you.
- Lunging Woodchops
Squat and hold the handle of a kettlebell or something equally as heavy that you can find outside. Rest the bell part of a portable weight on the opposite shoulder of the leg that is jumping forward. As you drop into the thrust, pivot your torso and pass the bell diagonally across. As you venture back to the beginning position, switch the pivot, and restore the bell to its laying position on your shoulder. That is one rep.
Start with a jump, crouch afterward, put your hands on a towel or a mat, and hop out into a board position. Jump back on your feet towards your hands, fly up into standing position, and complete with a clap.
With these outdoor exercises, you’re sure to get a geat beach bod by early summer. Have fun and don’t forget to stretch!