For this workout I’m going to demonstrate six moves you can try at your local park!
The first one is “Stair Taps”
- This is a good warm up to get your heart rate up
- You’re trying to tap your toes on the step
- It’s ok to look down if you need to, just keep good posture
- Go at your own pace
Next is “Bench lunge”
- This is a more advanced version of a lunge
- As you step remember to hold your body in good posture and to have your knee aligned with your ankle
- You can do a low intensity version by alternating legs, or higher intensity by staying on the same leg before switching
- Choose a number good for you but I like to do 10 on each side before switching.
- Be sure to push yourself and feel a little bit of that healthy burn in your muscles.
Next is “Push ups on a tree”
- For lower intensity, position at less of an angle toward the tree.
- For higher intensity, step back further from the tree and increase the angle.
- You’ll want to stand feet hip-width apart. Remember to keep your elbows close to your body and your posture strong from your feet to the tip of your head.
- Choose a number good for you, but I like to do these in sets of 10.
Next is a “Sideways squat”
- This is a moving squat
- The length of your stride should be double your hip width
- Reaching your arms to the sky helps keep your posture strong and adds intensity to the workout to strengthen your shoulders.
- You could do a shallower squat or move deeper into the squat for added intensity.
- It works the outside of your hips more than a regular squat and helps with hip stability.
- I like to do 20 steps in each direction for a few sets.
Next is a “High Knee Run”
- You could do this one in place, moving forward or backward to the side to activate different muscles in your legs.
- You can do this at a walking pace, or running depending on your level of intensity.
- You’ll want to keep your head up, raise your arms and activate your shoulder blades down and back.
- As you lift your knees, activate your core and bring them up as high as your belly button.
- I like to do 10 of these in each direction a few times to get my heart rate up.
The last move is a “Row”
- I like using whatever is around me to help me get creative with my workouts. Today I thought this rope ladder at the playground would be a good spot to do rows.
- It’s a great workout for strengthening your shoulders, back and arms.
- For this I just angle myself back, align my posture, focus on keeping a strong core and pull up.
- For higher intensity you can find something with more of an angle
Thanks for watching and trying this out. I hope this workout inspires you to get creative with what’s around you and enjoy being outside in the fresh air!
Like this workout? Have questions? Share with me at #bethanystylehealth
p.s. Movement is key to optimal health. We talk about this and so much more in the Unstoppable Year online course. Learn more.