Outdoor No Equipment Workout

Yesterday we got a crew together to raise money for the ALC LifeCycle Ride. Here was our amazing workout.

1. Cardio

12 min AMRAP (as many rounds as possible)

10 squats 

10 pushups 

10 sit-ups 

1 hill sprint (~75 meters)

2. Strength (complete all 3 for 45 sec, next round for 35 sec, the last round for 25 sec)

A)

Pike pushup

Plank walk out with shoulder tap

Half burpee

B)

Reverse crunch

Bicycle crunch

Toe touches (legs in air)

C)

Reverse lunges 

Sumo squat

Pop squats 

3. Challenge

One partner works while the other rests

3 rounds 30 seconds each partner

A) 3 Side shuffle each direction with a full burpee 

B) plank jack with knee tuck

Have fun! 

Workout of the Day: 20 Min AMRAP

HIIT Workout

Need a high intensity workout for the weekend? I have you covered! Try this one out, and make sure to modify the weights for yourself. 

Stadium or Stair Workout

Is it a nice day out, but you don't know what to do for an outdoor workout? Need to switch up your workout? Don't have a gym membership? Time to take it to the stairs.

Stadiums or stair workouts are a great way to get in your cardio outside without just going for a long run.

Try this:
5x up every step (run)
5x up every other step (run)
2x up every other step with a glute kickback (walk)
2x up every other step both foot jump (like a squat jump)
2x up every step 1 leg hop (1x one leg 1x other leg)
2x up every step sideways (1x facing one side, 1x facing other side)

if you are feeling extra spicy, do it again!

Marina Green Outdoor Workout

It was such a nice evening tonight, there was no way I would be caught in a stuffy gym. I took a 2 mile run/warm up to the park and for started with a dynamic warm up. I then got in to a killer workout. This may look easy to the eye, but try it out and let me know if you change your mind.

Circuit 1 

50 walking lunges

10 box jumps (24-32in)

Repeat 3x (challenge yourself with no rest)

Circuit 2

12 Plank Walkouts in to a push-up 

10 squat jumps for distance

Circuit 3

15 rows (I used the rings)

15 hanging leg raises

30 switch jumps (15 each leg)

Circuit 4

30 toe touches on High box

30 oblique crunches (15 each side)

2 mile run or walk home