With beautiful weather upon us and indoor gyms still closed or operating with capacity restrictions, getting active outdoors is a win-win.
Walking, running or biking usually come to mind when we think about outdoor exercise, but it’s easy to get creative with an outdoor workout that involves cardio and strength training. Whether you’re working out in your backyard or at a localpark, here are four ways to mix up your outdoor workout this summer:
1. Park bench or picnic table workout
A park bench or picnic table can be a great tool for bodyweight exercises, especially for those of us missing the equipment available at our indoor gyms. You can use benches and picnic tables for all sorts of exercises including tricep dips, pushups, step-ups and more. If you don’t live close to a park with a bench or picnic table, try using a sturdy chair that you have at home in your backyard. Remember to sanitize your hands before or after touching any public surfaces.
2. Four corner circuit
If you have access to a soccer field or open-spaced park, try a four-corner circuit workout. Assign each corner of the field a different exercise and then walk or run laps around the field, completing each exercise throughout the lap. For example, corner one could be squat jumps, corner two could be pushups, corner three could be sit-ups and corner four could be jumping jacks.
3. I spy workout
Go for a walk or run (or stay in your front yard) and assign different objects to exercises. For example, if you see a dog, complete 5 squats; if you see someone on rollerblades, complete 10 walking lunges; if you see someone else running, walk or run as fast as you can for 45 seconds.
4. Deck of cards workout
Make a list that assigns each card in a deck to a specific exercise. Shuffle the deck and pull cards randomly from the deck to complete your workout. For example, aces are pushups, 2’s are burpees, 3’s are 30-second planks, 4’s are 30-second birddogs, etc. You can assign a time for each card or complete a certain number of reps for each card. Keep going until you’ve finished the deck! Watch this Copeman TV video as an example.
Remember, no matter what outdoor exercise you plan to try, consult your healthcare professional first to make sure it’s safe and appropriate for your health and fitness level.