We have all been to that one gym where you are waiting ages to use equipment (usually a bench) and then having to settle completing your workout not doing the exercises you planned on doing, or have you stepped in to a non-air conditioned gym on a hot day and just wanted to leave straight away wishing you had gone for that run in the fresh outdoors instead. For some of your ‘gym’ sessions particularly lower body workouts can be completed outdoors, in your local park, or for those lucky enough to live near the sea, the beach for example. This can be a great setting for getting a lower body workout done in the great outdoors.
Below are some example exercises that you can complete to give yourself a great outdoor workout.
Find yourself a good set of steps; beach promenades are usually good for this. Start off with a gently run up and down the steps once or twice. Then for the third and fourth time speed it up. Finally for the fifth time hop up each step making sure you squat right down on each bounce. This will ensure your leg muscles are fully engaged and blood is pumping.
Body weight squats
Again a nice flat area will do fine here softer ground such as sand would be great. For this start by placing your arms across your chest or find a comfortable alternative that suits you. Feet need to be slightly wider than shoulder width apart. With your feet planted on the floor and back straight throughout drop down in to a squat position as far as comfortable and then drive through your heels back up to starting position. For a good glute and quad burn here you should be aiming to complete 15 reps and 3 sets.
Find a nice flat, even area. Start with your feet shoulder width apart and hands behind your head. Step forward in to a lunge position bending your knee at the peak of the movement sinking down then push back driving through the front foot back to start position. Stay on the ball of your rear foot throughout movement until you are standing straight again. Repeat this 8 times on each leg for 3 sets.
Ground has to be flat to perform these and soft preferably. For this start by placing your arms across your chest or find a comfortable alternative that suits you. Feet need to be slightly wider than shoulder width apart. With your feet planted on the floor and back straight throughout drop down in to a squat position as far as comfortable and then drive through your heels in a quick explosive movement jumping in the air from the bottom of the movement. Make sure you land with knees bent dropping back down in to squat position ready to perform the next rep. 3 sets of 10 reps for these. This exercise also doubles up as good cardio.
Assume the squat position keeping back straight and feet wider than shoulder width. Walk forward in this position for 15-20 metres. You should feel the burn on this one! Complete 5 times.
Find a wall that is around knee height and stand side on to it. Take a big side step up on to the wall driving up with the leg in contact with the wall. Complete 10 reps on each leg or alternate each rep.
If you want to really challenge yourself with these exercise complete the whole set 3 times, You will be lefty satisfied knowing you have done a great workout without having to step foot in a gym as well as getting some fresh air. Try and complete these with a friend and make it more challenging by competing against each other.