12 Free Outdoor Workouts That Don’t Suck
No matter how we feel about fitness and exercise, we *all* want to be in shape. Sure, I was captain of track and field in high school, but I also got my butt royally kicked in a SoulCycle class and recently cancelled my gym membership (#newyearnewme?). So in an attempt to *actually* keep my fitness resolution, I curated a set of exercises from the World Wide Web, custom-made for all of us who have love-hate relationships with working out. These fun outdoor workouts are approachable, adaptable to skill level and, best of all, FREE. Fitness rookies, let’s do this!
Stair Workouts
STAIR JOG
Time: 5 minutes
Works: Hamstrings, glutes + quads
How: Warm up by jogging up and down a flight of stairs. If you want a more advanced workout, sprint the last set — but *don’t* start with sprinting. Your body needs to ease into a workout!
STAIR LUNGE
Reps: Three sets of 15 for each leg
Works: Quads + glutes
How: Climb up a flight of steps, taking two steps with each lunge. To make it more advanced, climb up three steps with each lunge.
SIDE LEG STAIR HOP
Reps: Three on each leg
Works: Inner + outer thighs
How: Hop up the stairs sideways, bringing your feet together on each stair. Jog back down, then repeat.
SIDE LEG DOUBLE STAIR HOP
Reps: Three on each leg
Works: Inner + outer thighs
How: Hop up the stairs sideways, skipping a step with every jump. Bring your feet together on each stair between hops. Jog back down, then repeat.
HOP UPS
Reps: Four
Works: Abs, calves, quads
How: Hop up each stair, keeping both feet together. Make sure your knees are slightly bent as you hop. Jog back down, then repeat.
SKATER STEPS
Reps: Four
Works: Outer legs, hips
How: Step your left foot onto the left edge of the step, bring your right foot to your left, then kick your right foot up to the next step, following with your left foot. If the stairs you’re working out on are shallow (like those pictured above), skip a stair with every step. (Psst: It should look like you’re speed skating!)
Bench Workouts
BENCH SIDE STEP
Reps: 15 per side
Works: Quads, calves, core
How: Start in a squatting position with your left foot on the bench. Make sure your hands are together with your elbows bent in front of your chest. Pull yourself up onto the bench, tap your right foot to your left as you move your elbows to your sides, then descend back down into a slight squatting position. Repeat.
DIP
Reps: 20
Works: Triceps
How: Start by sitting on the bench. Grip the edge of the bench directly next to your hips, and place your feet squarely on the ground in front you. Your knees should be at a 90-degree angle. Slide your butt off the bench with your arms fully extended. Bend your elbows backward as you lower your butt to the ground. When your elbows make a 90-degree angle, bring your body back up until your knees form a 90-degree angle. Repeat.
Pro Tip: Make sure \ your elbows don’t lock between reps!
DIP + KICK
Reps: 10 per leg
Works: Triceps, abs, thighs
How: Sit just as you would at the beginning of the dip exercise. Dip down until your elbows form a 90-degree angle, and straighten one leg, foot flexed, as you come back up. As you descend, bend your leg down to its original position, then repeat.
SINGLE LEG LUNGE
Reps: 10 per leg
Works: Glutes, quads, calves
How: Stand in front of the bench, facing away with your hands on your hips. Make sure your feet are shoulder-width apart. Reach one leg behind you so that the top of your foot lies firmly on the bench seat. Bend both knees and lower body toward the ground. When your front knee forms a 90-degree angle and your back knee is almost touching the ground, ascend back to starting position. Make sure to never lock your front knee. Repeat.
Pro Tip: Be careful that your knee doesn’t pass your toe as you lunge! My knee is *just* shy of going too far.
Extra Workouts
CURB PLANK WITH LIFT
Time: 30-60 seconds
Works: Core, glutes, lower back, hamstrings + arms
How: Bring your body into a plank position with your toes on a curb and your elbows squarely below your shoulders. (Make sure your core and glutes are tucked in — it may help to imagine your tucking your belly button into your spine.) Slowly raise one leg into the air, keeping knees locked, back straight and core tight, then bring it back down to starting position and repeat with your other leg.
WALL SIT
Reps: Four sets of one minute each
Works: Hamstrings, glutes, quads, calves, abs
How: Lower your body until your thighs are parallel to the ground and your knees make a right angle. Hold your arms in front your chest to work out your abs… Or just wink at the camera!
How do you get your fitness on during the winter? Tweet us about it @britandco!
