Last week, we discussed the physical and mental benefits of exercising outdoors. We also looked at ‘outside the box’ cardio options. This week, we focus on fun ways to strength train in nature.
The Smart In-Home Boot Camp can easily be utilized on the patio, in the backyard, or at a park!
Use the 6 lb medicine ball for standing multi-joint exercises. Combine lower body squats and lunges with core and upper body exercises for a full body workout. Try these exercises to get started:
FROM A LUNGE POSITION
- Lunge & Twist
- Lunge & Overhead Press
- Lunge & Front Press
FROM A SQUAT POSITION
- Rotational exercises like Woodchoppers & Twists
- Figure 8’s
- Front Press
- Overhead Press
- Triceps Extensions
- Bicep Curls
Another great piece of equipment to use outside is the Portable Kettlebell. Click here for an outdoor circuit kettlebell workout from Prism Fitness.
Strength bands are a smart choice for the great outdoors because they’re so portable and weatherproof. Smart Fitness Cables with Quick Switch Handles allow you to easily switch the cable weights between exercises to get the resistance you desire.
The smallest piece of equipment in the Smart In-Home Boot Camp is the Mini-Band.
LOWER BODY MINI-BAND EXERCISES
Step into the Mini Band for the following exercises.
- Lateral Walks (Place band around shins/calves)
- Lateral Squat Walks (Place band around thighs)
- Lateral Single Leg Lifts (Place band around shins/calves)
- Single Rear Leg Lifts (Place band around shins/calves)
UPPER BODY MINI-BAND EXERCISES
- Triceps Push Backs (Hold band in one hand at chest, use other hand to extend the arm back, with arm close to the body)
- Squats with Overhead Press (Wrists in the mini-band. Pull hands apart for resistance)
- Lateral Side Raises (Wrists in mini-band, elbows bent to 90-degrees and tucked into sides, lift one elbow to shoulder height at a time.)
Take it outside this spring… for cardio, strength, and mental health!