Get Your Outdoor Workout In
Summer is in full swing, but don't let the warm weather and vacation mode deter your workouts! Summer is a great time for a variety of outdoor workouts, just be sure to hydrate and check for any extreme weather advisories.
Need some ideas or motivation to workout outside on your own? Check out these two short programs from our coach and yoga instructor Alison Whitehead:
Outdoor Yoga
You don't need a mat or a studio to sneak in a brief yoga practice. Find some quiet space in your favorite park or on the beach and try this brief practice:
Find a comfortable seat on the ground or a bench (or remain standing). Close your eyes or take a gentle gaze and take a few deep breaths in through the nose, sighing out through the mouth. Take a few more breaths in and out of the nose, trying to exhale slightly longer than your inhale.
On your next inhale lift your arms out to the sides and up, exhale to gently lower down (repeat).
Inhale to lift your arms out and up. Exhale, hold your left wrist in right hand and side bend right, then inhale back up. Exhale, hold your right wrist in left hand and side bend left, then inhale up. Exhale, bring the arms down along your sides (repeat).
From standing position: Inhale and step your right leg back into a high lunge position hands to hips or arms reaching up toward the sky. Hold for a couple breaths. Exhale, step the right foot forward. Repeat on the other side.
From standing position: Inhale and jump your feet wide apart. Exhale to fold forward over your legs. Hands to your hips or reaching to the ground, let your head and neck hang. Hold for a couple breaths. Inhale slowly as you come up to stand, and exhale, jump your feet back together.
Inhale, hands up and overhead. Exhale, bring your hands over your heart. Take three deep breaths to close (in through the nose, sigh out through mouth).
HIIT the Court
Find a neighborhood basketball, volleyball, or tennis court and get your HIIT on!
Warm-up: Jog the length of the court. On the way back, run halfway with high knees and the second half with butt kickers. Repeat if desired.
Circuit:
Walking lunges down the length of the court. Skips with high knee on way back. Repeat if desired.
Use bleachers or sideline bench:
30 seconds of elevated push-ups
30 seconds of dips
20 bench step ups (alternating the leg that steps up) OR 20 bench jumps
20 side lunge to balance (10 on each side)
Cool down: Jog the length of the court. Walk with leg shakeouts on the way back, and add in some of your favorite stretches.
Outdoor Workout Tips
Hydrate.
Yes, bring water to the workout, but also consider your water intake 24-36 hours prior to an outdoor workout, especially on the really humid days.
Happy Feet.
Check those sneakers! Even on carpet and hardwood, you are still making those sneakers work. Before hitting the pavement, hit your favorite sneaker shop and scoop up a durable, good fitting shoe.
Sunscreen.
We want to enjoy the sun but not do our best tomato impression. Be sure to apply sunscreen 20 minutes before heading outside and reapply if you are outside for more than two hours or become particularly sweaty.