Spring is on the horizon finally and it’s time to get outside!! The days are going to get longer soon so it’s a great motivator to get some fresh air on your lunch break or after a long day to blow off some steam outdoors.
You can always start your day off on the right foot(pun intended) with a refreshing, FUN, and simple outdoor workout.
I’ve combined the “fartlek” running workout with a few easy to do-anywhere body weight exercises for you to try together. This workout can be done pretty much anywhere you want: from your neighborhood to a park or from the office on your lunch break. It will only take you a little over 30 minutes to 45 minutes to complete depending on your rest and how quickly you move through each exercise.
(I don’t have any pictures or videos unfortunately for you, but I will add those in this blog post later!)
For now here’s the run down of the workout:
5-4-3-2-1 ( You rill RUN/or WALK, 5 minutes, then STOP & do the given exercise, then RUN/ or WALK the next “4” minutes & STOP & do the next exercise & so on.)
Next: You will do 5-4-3-2-1 AGAIN with given exercises to complete between Run/Walking intervals.
Take 2-3 minutes REST between 5-4-3-2-1 “set” then start the last 5-4-3-2-1
5- 30 seconds jumping jacks
4- 15 pushups
3- 10 lunges each leg
2- 10 standing lateral leg lifts each leg
1-(after last minute, at end of first 5-4-3-2-1 set) 30 crunches
REST: 2-3 MINUTES BETWEEN SETS
Start 5-4-3-2-1 Last set:
5- 20 jump squats
4- 12 lateral lunges each leg
3- 15 supermans/back hypers
2- 20 tricep dips(use park bench or chair)
1- 20 mountain climbers
- 2x 5-4-3-2-1 (30 minutes of Cardio-Run/Walk TOTAL) your choice
- 2-3 minutes REST between EACH set of 5-4-3-2-1
- 10 TOTAL body weight exercises you can do ANYWHERE
Have FUN with this workout & invite a friend to do it with you!!
Get outside & just go at your own pace! Decreasing rest will intensify the workout and you’ll get done faster…;)
Enjoy getting FIT this Spring & getting some sunshine!!