Do you remember when our parents would yell at us to come out and play? They would get so tired of us running around the house eating junk food and fighting with our brothers that they would practically kick us out of the house!
Well, we may not have the same childhood activities scheduled to go out anymore, but that doesn’t mean we shouldn’t get out and enjoy the world! Exercising outdoors has many benefits, including the following:
– Little or no equipment is needed to get a good workout.
– No crowded gyms or nasty people to put up with.
– No drive time to the local gym
– No need to make up or wear special clothes to work out in the gym
– Vitamin D improves sunlight for our skin.
– The ability to exercise anytime, anywhere, even while on vacation
– Two words: Fresh Air
There are probably other reasons you can think of why an outdoor workout would fit into your particular lifestyle, so now all you have to do is learn what kinds of activities can be done outdoors.
Check out the following list of the 7 best exercises that are sure to leave you sweaty, exhausted, and feeling great when it’s all over!
lunges
Like all exercises, lunges must be performed with absolutely perfect form. When done correctly, a lunge will work every muscle in your legs at some point in the movement, including the all-important Gluteus Maximus (that’s the main muscle in your buttocks, for those of you who aren’t anatomically inclined).
Lunge variations that do not require equipment include; Standing lunges, alternating lunges, overhead lunges, back lunges, and walking lunges.
LIZARDS
Pushups have always been one of the most effective upper body exercises, but they’ve somehow been lost in the world of shiny chest press machines and fleets of various types of exercise benches. However, the pushup is still an incredibly productive exercise and does not require any type of equipment.
The 3 basic push-up movements include standard grip, wide grip, and close grip. Alternating those 3 types will ensure maximum stimulation for the chest, shoulders, and triceps. Also, you can raise your hands to make the movement a little easier, or raise your feet to make the movement a little more difficult.
Plus, if you’re really feeling brave, you can even throw some Bounce and Clap Push Ups!
squats
A lot of people just don’t understand the incredible power of squatting the right way. Through incorrect instruction, inappropriate form, and just plain laziness, the incredible effectiveness of the squat has been lost in the mix.
Variations including standing squats, single leg squats, layered squats, wide stance squats, and overhead squats. Think you can’t get enough stimulation from squats? Try doing 50 perfectly formed reps and see how tired your legs are!
IMPROVEMENTS
Brutal is the best word to describe this exercise when done correctly! Using nothing more than a picnic bench, a piece of playground equipment, or even a decent-sized rock, simply climb onto your raised surface, lower yourself, and then repeat on the other side alternating back and forth.
By keeping your back straight and your head up the entire time, you’ll maximize the recruitment of all your leg muscles and also get an amazing cardio workout. Find the perfect form and you will quickly see the benefit of this great exercise.
LIFT CHIN
The outdoor version of Chin Ups and Pull ups can be done using anything from a low tree branch to any number of different pieces of playground equipment.
When done correctly, pull-ups and chin-ups will humble most people, even avid exercisers. Raise your body all the way up until your chin is at or above your hands, then lower back down to a controlled start. Repeat as many times as you can!
UP HILL RACES
Don’t try this one until you can run a good 100 yard dash on level ground! This workout is exactly what it sounds like: uphill running. Run up a decent sized hill as fast as you can, walk back to the end and repeat. Bring oxygen, but leave your pride at home, or the hill will take it away!
DUCK WALKS
This exercise is so simple, but as difficult as it seems. Simply squat down until your thighs are parallel to or below the ground, stay in that position, and start walking. Take about 10 steps and then walk back to the starting point. Repeat as many times as necessary (which won’t be many) until you reach total exhaustion!
As you can see, exercising outside has all of the benefits listed above, including one benefit that wasn’t mentioned: they’re tough! If you’re up for the challenge and sick of the gym, give your body and mind an earthy moment and get out there and play!
