An Effective Outdoor Workout

It's a nice week here in Toronto. I'm always saying that you don't need a gym to get in to great shape. Here is an outdoor workout consisting of all the major components of fitness; cardiovascular, resistance and flexibility training.

Equipment- A pair of lifting gloves, to prevent callouses and a comfortable pair of shoes. Otherwise, nothing!

Time- This workout takes approximately 1 hour.

The Outdoor Workout

Warm Up-5 minutes
Start by walking at a comfortable pace. Gradually increase your speed for 5 minutes. By the time you are in to the 6th minute of the program you should be walking (or jogging) at a pace that challenges you.

Cardio-15 minutes
The cardio can be performed in different ways to suit your tastes and abilities. You can either :

a) Walk intervals. Walk 3 minutes at difficult pace and then 2 minutes at speed that will allow recovery.

b)Jog or run. You could do intervals, sprints or steady state.

Resistance-20 minutes

Push up- until you can't do anymore x2

Pull Up- These can be done at a playground or on a study tree. If you can't do pull ups, just hold yourself in the pull up position for as long as you can. x2

Bench Step Ups- Use a picnic bench or any other step with some height, to do step ups. Place one foot on the step, and step up with the weight of your body, in your heel. Do 15 on one side and then switch to the other.

Pike Push Up- This is like a push up but by putting your butt in the air, and pointing the top of your head toward the floor, you are working your shoulders instead of your chest. x2 sets

Squats- Stand with your back to a bench (just in case you fall) and squat down by keeping your weight on your heels, and your knees over your toes. 15 x 2.

Chin Ups- Same as the pull up but with your palms facing up, instead of down. This will target the biceps whereas the pull ups puts more of a focus on the back. x 2

Lunges- 15 on each side x 2

Dips of the bench- 15 x 2

Hanging knee raises- Off the playground or tree. Try for 10 in front and 10 to each side.

Cardio Part 2 15 minutes
Head back home. If you did intervals the first time, do a steady walk home and vice versa.

Flexibility-5-10 minutes
Stretch out your whole body. Hold each stretch for 10-15 seconds and repeat 2-3 times.

Try It!

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