Work It Out
“Work It Out” is an outdoor workout that will help workout stress as well as make you sweat, tone your muscles, and burn off fat. Do this workout in a park, backyard, or on the beach. The outside sunshine will give you a mood booster.
You will perform each exercise one set, and if you are super hardcore, then you will repeat list of exercises one more time. One time through should take you about 30 minutes to complete (not including the added running….that will add another 20 minutes) If you need to add more cardio to your routine, take out the high knees and run for 5 minutes (making it 20 minutes of running) after every 5th exercise.
Exercises:
15 Frog Jumps w/hands behind head
50 yards of bunny hops (you will literally hop like a bunny)
12 walking planks (each arm) (you will get into a plank position onto your forearms, then walk up to your right hand, then your left hand while staying in a plank position, return to your forearms with your right arm leading….do that 12 times, then repeat starting with left arm up first)
30 seconds high knees
15 (each leg) Reverse lunges with knee lift
30 seconds scissors, 30 seconds flutters
30 seconds high knees
30 Wide legged squats w lateral leg raises (alternate lateral leg raise after each squat)
15 each side Chairmaster (feet go onto bench and tap one foot on ground and alternate legs while hands are placed on ground in front of you-you will be in a downward plank/bridge position)
30 seconds high knees
20 star jumps
35 monkey benders
20 pop squats
25 dips (use a bench or seat)
30 seconds high knees
15 pushups with knee to elbows in between each pushup (alternate opposite knee to elbow in between each pushup)
15 squat thrusts with a hop
30 seconds high knees
Aquaman’s (similar to supermans, however, you will alternate opposite arm with opposite leg raise)
Windshield Wipers (put hands under butt/lower back & legs should be straight and about 1 foot off ground, wipe feet back and forth-keeping legs straight so that toes point from side to side)
30 seconds high knees
50 toe touches (lie on ground on back, legs straight in air and reach for your toes bringing shoulder blades off the ground)
25 box jumps (find a bench or a sturdy chair)
30 seconds each side- side plank (with lateral leg raise-if you want a challenge)
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