Spring has Sprung! Take It Outside
Spring is here and it is absolutely beautiful outside. Print off this workout and grab a friend, dog, or family member and find an open field, park, beach, or back yard and do your workout outside. It will be a fun bonding experience for both of you and you can help each other out by providing a little motivation OR even a little competition :o)
The workout will take about 45 minutes and you will just need a mat and a medium set of weights.
Take It Outside (You will complete each exercise for 2 sets)
100 yards warm up RUN
25 yards of high knees (2 times) and 25 yards squated side shuffles (2 times)
20 each leg Step ups on Bench AND 20 Pushups on ground
25 yard butt kicks and 30 seconds high knees when you reach the 25 yard mark
30 (each leg) – 60 total Mountain Climbers
10 (each leg extended) Dips to bench with one leg extended (then alternate)
V/Canoe w/ arms out (laying flat on back, bring knees into chest and hug body
60 seconds Jumping Jacks
30 counts -1 Legged hops over line
20 each arm Shoulder Press (light weight)- 1 Arm at a time
Weighted Walking Lunges- 50 yards
1 minute Timed Sit Ups, 2 minute timed situps
15 Squat Jumps
10 each arm Walking Planks
60 seconds Jumping Jacks
15 (each leg) Side lunges then 30 calf raises
15 each leg/arm Alternating V ups (lie flat on back and bring right leg to left arm as you sit up to meet in the middle, alternate legs)
50 yard Bear Crawls (only one set)
25 (each side-for both exercises) Bicycles/Russian Twists
1 minute Plank/Bridge
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not spring in NJ yet… all the budding trees were covered in snow the past 2 mornings :0(. but this looks awesome/intense and almost fun, so we’ll see!
Me and the girls from my Navy run team did a variation of this workout today and it was awesome! We added a little running and some sprints and it was a great workout.
Kaedy- So glad you and the girls enjoyed the workout! Let me know if you want to work on anything specific and I will write up a workout for you. Have a great weekend!
Carline, actually, we could use a good cardio interval workout when you get a chance. love this site by the way. It is just what I needed!! Im gonna tell everyone!!
That is so funny you asked for that….check out tomorrows post. It is all about high intensity interval training (HIIT). I give some sample workouts in the post.