3 Outside Workouts That’ll Cause You To Overlook the Gym

 

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Forget the dreadmill and the gym. We’ve got outdoor workouts to please every type of athlete or weekend warrior. Outdoor Cardio Workout There’s no need to log miles for a cardio workout outdoors; these four exercises will get your heart rate right up. Time: 12-16 minutes. Stand with your feet together.

Squat down and place your hands flat on the floor in front of you. Jump both feet back so you finish in a plank. Perform a push-up, keeping your elbows at a 45-degree angle to your body and maintaining your body alignment. Jump your feet back underneath your hips.

Stand up with a flat back as you transition into a jump. If you’re new to outdoor gym workouts there are plenty of things you can try as a beginner. Make sure you’ve had clearance from your doctor to exercise if you have any injuries or health concerns. For the following outdoor gym workouts for beginners, start with a 5-10 minute warm-up, which gradually builds up to moderate intensity.

This. If you’ve got a spare hour, try the CrossFit benchmark workout that most affiliates do every Memorial Day: Murph. “The running, pushups and air squats can be performed almost anywhere,” says Ray Cooney, the head coach at Sopris CrossFit in Carbondale, CO. A high intensity interval training workout you can do without any equipment. Get in a full-body strength and cardio workout in only 12 minutes!

Read more. Sand is the fitness gift that keeps on giving. For plyometric activities like running or jumping, it translates to less impact—choose the strip where water and sand meet for best footing—and also about 30 percent more calorie burn than solid ground, says Paul O. Davis, Ph.D., a fellow at the American College of Sports Medicine. Plus, when you run barefoot on the sand, your form will. Wide open spaces.

Even the biggest gyms can’t compete with the great outdoors when it comes to space. If you are a newbie exerciser and don’t quite have the confidence yet to perform certain exercises in front of others, outdoor exercise could be your best bet to improve your fitness level and your confidence away from the prying eyes of the often judgmental gym fanatics. 10 Long Jumps: Do a long jump the length of your mat or towel, and then shuffle backwards to your start position. 10 Push-ups: Kneeling or full, depending on your fitness level.(This outdoor workout move will prepare you for our 30-day push-up challenge!); 15 Sumo Squats: Stand up with your feet wider than your hips and your toes slightly turned out as you sit back into a squat.

3. Belly Fat Blast. This simple workout may not seem like much at first, but it’s a bear, according to David Jack, owner of co-creator of the Men’s Health 60.

List of related literature:

Workout 2: Tabata Sets Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine—you choose) with 10 seconds of rest between rounds.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
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As an athlete and coach, I know most people’s instinct with this program will be to hammer through each exercise, the entire list, with each workout.

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from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
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Each of these workouts can be performed in a basement, garage, or backyard or at a fitness facility.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

Thus, these are my eighteen­minute exercises (all of which you can do in your living room, outdoors, or just

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These five exercises are the best ofthe best.

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from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
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A few times a month, try exchanging your hightech workout for an outdoor one (more on this in chapter 9).

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from Unplugged: evolve from technology to upgrade your fitness, performance & consciousness
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Become familiar with these fifteen exercises and then pick one to use every few hours throughout of the day, whether you are at the climbing gym, crag, work, school, out for a hike, or lying in your tent at night.

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Multiple-set Routine: This routine is probably the most followed in gyms and consists of a client doing 3–5 sets of various exercises.

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from The Lazy Girl’s Guide to Being Fit
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Most of these exercises can be done in gyms using equipment, but they also can be done using props at home.

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The obstacle-course element that came with doing the workouts in a large commercial gym made doing CrossFit sort of like trying to speed-shop at a Home Depot on a Saturday afternoon.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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13 comments

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  • You CAN move like Justin Timberlake Jeff! You just gotta believe in yourself! Just like you believe in us training like athletes each and every day!!

  • I like it but what happened with barbells…..squats…cable excercises…it is not hibry trainning if u don t use bodybuilding stuff as before

  • Hi Jeff, I tried the Beginner Option but the Sagital Plane exercise caused backache as I have had minor slip disc about 5 yrs back. FYI, usually I do the therapic exercise daily to keep the backache at bay. I have decided to order the ZERO package but not sure how would the day-by-day plan accomodate my backache problem. Kindly advise.

  • for at home workouts i recommend resistance bands, my family has been using the ones from http://www.thunderfitco.com and they work great!

  • I know quarantine is practically over now but if anyone doesn’t want to go back to the gym and just use this workout, for the portions where he talks about weight an excellent way to add the weight is with a backpack and books. Wear it for pushups to make it harder, or curl the backpack for your biceps

  • Honestly i feel the advanced version of that final exercise is easier to get rotation. I feel like when you dont lift one arm, it makes it harder to get your leg in that position and get full rotation. Anyone else feel this way?

  • Do you think you could do the things you can do without working extremely hard on it? With what you can do now like the amount weight you can bench? NO YOU CANT DO IT IF YOU DONT WORK ON IT. YOU CAN MOVE LIKE JT you just have to work extremely hard on it. Where there’s a will there’s a way

  • Even though I have a bench at home [a mere 70kg total weights atm] I`m lost without the actual Gym: But what I miss the most is my daily swimming: For me its thee only mental challenge that gives me release from herniated discs in my lower back; which is why I favour it most for full body muscular workover; breathing and rhythmic cardio:

    As it is, I`m feeling very low energy wasting time without this: However I have readjusted somehow and upped my game through more intense fasting, HIT + nutritional discipline:
    I`ve dropped 36lbs body fat from Feb 2020: 36lbs that I needed gone anyways: I`m 6ft 4″ and bench 6×15 100kg per session; but I suspect I`m back to baseline of 60kg due to the circumstances: Target is another 10lbs of then 28lb muscle on and maintain it:

    I don’t understand how people can exist without exercise at all: I would go insane: They must be really depressed: Strange……

  • Started doing this to get back to exercising. Added a couple other things like push ups to get a little more in. But this surprisingly is a good sweat inducer. Somehow my lats are sore? What’s up with that?

  • Does the “No Load” method of engaging a counter muscle also work if you have a low weight? Like a 5lb or 2lb bicep curl with added tricep flexing? It seems like a logical extension, but logic only goes so far

  • WE should do this in basketball. WE have to do drills, like make 100 jumpshots in 5 minutes while running up and down the court. And if we dont make it we have to run up and down the court 3 times down and back in 30 seconds and if you can’t make it you run a suicide in 28 seconds. It’s ahrd for me because I’m overweight. I never been in a gym before this year so it sucks.

  • appreciate what you do, would love to see more videos like this that work whole game/combo drills for older players to maintain their game when we don’t necessarily have the same amount of time as a young kid or teenager

  • Everything forgets to mention that these sorts of workouts mainly only benefit people who are in good shape already (whether you’re bulky or athletically built).