Are you bored with your same old workout routine? Do you get on the treadmill or bike every day and log that 30 minutes? Do those same 5 exercises with your home gym that you've done for the past 10 years?
If you answered yes to any of these questions or if these same old workouts sound anything like your routine, then it's time to take it outside! This time, however, look at your exercise program as something positive, a different way to do your workouts in a different environment. You can spice things up a bit and rejuvenate your interest in doing something that's good for you.
So how do you go about doing a workout outside without doing the standard things everyone would think of like jogging, or riding a bike? Well, instead of doing just those old standbys outside (which are much more interesting done outdoors than on a treadmill or stationary bike), grab some dumbbells, get yourself an exercise ball and head outdoors.
The weights you need will vary based on your level. Start with a pair of dumbbells that are right for you when doing most exercises. If you prefer an exercise ball, most people will do fine with either a 55 or 65 cm ball, depending on your size. You can either do your exercises in your backyard, if you are a bit self-conscious. Or, if you don't have a yard and are a bit less worried about what anyone else will think, head to a local park for your workout. This could even be a good way to meet new people, as I can assure you people will be interested in what you are doing and may stop by and chat. Who knows, you could even cause a workout epidemic where people in your neighborhood or town decide it would be fun to join in.
There are endless possibilities for exercises in this situation, but I would suggest you start by picking 5 exercises that work the major muscle groups and aim for 3 sets of each. If you are a little more advanced, go for 7 exercises of 3 sets each. Feeling really ambitious? Aim for 10 exercises for 3 sets. These options should keep your workouts interesting and provide you not only exercise benefits but the stress reduction you feel just by being outside in the fresh air and sunlight. Have fun outside!
The following is an example of what you could do. Beginners do exercises 1-5, intermediate do 1-7 and advanced do all 10.
1. Chest Press-
*pick up your dumbbells, sit on the ball and walk your feet out until your head and upper back are supported
*start with your upper arms parallel to the ground and forearms perpendicular to the ground
*press the dumbbells up and over your chest, pause and then lower
2. One Arm Row-
*pick up a dumbbell and stand with one foot in front of the other in a staggered stance
*lean forward and place your free hand on the ball for support while your arm holding the dumbbell remains fully extended
*keep your back straight and in alignment with your head and neck (no back rounding)
*pull the weight up along your side until your upper arm is even with your body, then lower
3. Squats-
*stand slightly wider than shoulder width, holding dumbbells if you like, keeping your head and chest up
*squat down towards the ground by bending your knees and letting your hips drop back
*your upper body will lean forward somewhat as you squat down
*descend until your thighs are parallel to the ground, then return to the standing position
4. Calf Raises-
*stand near a stable object and place a hand on it for support
*you can hold a dumbbell in one hand for added resistance
*press yourself up onto your toes as far as you can go, slowly descend and then repeat
*you can also do this with your toes on the edge of a step so that your heels will drop below your toes for added difficulty
5. Abdominal Crunches on the Ball-
*sit on your exercise ball and walk your feet forward until your lower and mid-back are supported by the ball
*place your hands near your ears and use your abdominals to curl your torso up towards your hips while keeping the ball as stationary as possible
*slowly lower your torso back down onto the ball
6. Back Extensions-
*lie on your stomach over the ball with your arms at your sides and feet spread apart for balance
*lift your body up until your chest comes off the ball, pause and slowly lower your body back down onto the ball
7. Reverse Crunches-
*lie on your back on the ground with your knees bent, feet flat on the ground, and arms to your sides
*slowly bring your legs and hips up and back towards your head using your abs to do the work
*when you feel your abs fully tightened slowly lower your legs and hips back down towards the ground
8. Lunges-
*stand upright either holding dumbbells or not
*step forward with one foot and bend your knee as you descend down towards the ground in a lunge position
*make sure to keep your front knee behind your toe and let the knee of your trailing leg descend straight down toward the ground
*push off with your front foot and return to a standing position
9. Push-Ups-
*get down on the ground on your hands and knees
*with arms fully extended and hands placed slightly wider than shoulder width apart bring yourself up onto your toes
*you should now be in a push-up position with your body in alignment from head to foot
*slowly lower your body toward the ground stopping when your upper arms are parallel to the ground
*push back to start position
10. Shoulder Press-
*pick up the dumbbells and sit upright on the ball
*bring the dumbbells to shoulder level with palms facing forward
*press dumbbells up and over your head until arms are fully extended, then slowly lower back to shoulder level
