Wednesday, May 28, 2014

Take Your Workout to the Turf

With the past winter being so terrible, I try to spend every second in the sun as I possibly can. One way is by moving my lunch time workout (or at least part of it) outside. Working out is just more fun when you go outside, especially when you work inside all day. I like to think of it as my adult recess!

Obviously you can’t take the machines outside with you, but there are a ton of exercises that require just a medicine ball, free weights, or your own body weight that are just as challenging and beneficial as using a weight machine. Changing up the scenery during you work out will help to keep it interesting and make sure you stay motivated to work hard!!

Here are some of my favorites to do outside...

Walking Lunges with Rotation

Holding a med ball with arms out in front, lunge forward with left leg, rotate torso to the left. Drive off the left leg and immediately lunge forward with the right. Remember to keep your core engaged and torso upright when lunging. These can be done going forwards and backwards across the turf.

Wall Balls

Standing in front of the wall with a med ball in your hand, squat down as low as you can go, drive through the legs and stand up out of your squat while throwing the med ball up towards the wall as high as you can. As you catch the med ball, squat back down and repeat.

Med Ball Burpees

Standing with a med ball, squat down placing med all on the ground with hands placed on either side of the ball. Jump feet back into a plank position. Perform a push up on the med ball. Quickly jump feet back towards the ball. Explode through your legs jumping up while lifting (or throwing) the med ball straight overhead.

Wall Sits with Rotation and Alt. Heel Raise

Sit with back against the wall and knees at 90 degrees. Slightly lean your torso forward, so your back is free to rotate from side to side. Holding the med ball out in front, rotate torso side to side trying to touch the ball to the wall each time. As you rotate to the left lift your right heel up off the ground. Repeat on the right side, lifting your left heel.

Mountain Climbers on the Wall

Start in a plank position with hands under shoulders and feet in line with hips and pressed into wall. Pull the right knee toward chest, and then return foot to wall. Repeat immediately on left side. Continue, quickly alternating legs. 

Blog post by Catie Furbush CSCS.

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