Feeling locked into the gym routine? Take a step off the treadmill and into the trees with this 10-minute outdoor workout!
Buzzing mind, tight muscles, and lack of fresh air making you cry “timber”? Not getting enough stimulus from the lack of outdoor time? Take a step off the treadmill and into the trees with this 10-minute outdoor workout!
Do you ever feel as though all eyes are on you when you step into the gym? This can be a self-esteem killer. When you exercise in nature, though, the local animal life will not judge you. Not only is outdoor exercise going to boost your confidence, but being outside with exposure to ultraviolet sun rays will help you absorb vitamin D3, which is important for healthy bones and metabolic function. Being exposed to the sun during the day will also benefit immune function, endorphin production, and better sleep.
Exercising in natural environments, compared to exercising indoors, may provide a greater feeling of revitalization, increased energy, and positive engagement. Engaging in activity outdoors may also decrease tension, confusion, anger, and depression.
So instead of cooping yourself up in a gym, take a leap out into the wilderness to refresh your mind and body. All you need are good shoes, comfy clothes, and plenty of water!
Try two to three rounds of each exercise to revitalize, reconnect, and get back in touch with your wild side.
Windy Tree Pose
(10 to 12 repetitions each side)
Target: core, glutes, quadriceps, hamstrings, balance
- Find a surface that is comfortable to balance on.
- Start with feet together and hands together, palms in, in prayer pose.
- Lift right foot and place at knee height on left leg, opening the hip. Take a breath in.
- Exhale and extend the right leg backward while reaching arms forward.
- Bring right foot back to left leg and bring hands back together in tree pose.
- Do 10 to 12 repetitions, then switch sides and repeat.
Less intense: Practise tree pose without extension of the leg.
Wood Choppers
(10 to 12 repetitions)
Target: obliques, core
This exercise requires a resistance band. Depending on how strong your obliques and core are, pick one that will have you feeling the burn by your eighth repetition. Make sure to do full range of motion.
- Find a suitable tree and place the resistance band around the bottom of its trunk.
- Start by standing with feet hip-width apart, with your right side toward the tree.
- Place your left hand on the handle of the resistance band first, then place right hand on top.
- With straight arms, pull the resistance band up and across your body in a twisting motion. Be sure to pull with the obliques while looking straight ahead and keeping hips straight forward.
- Once the band is fully stretched to your full range of motion, slowly bring it back on the same angle with the same twisting motion, to the starting position. Repeat on both sides.
Tree Climb
(10 to 12 repetitions)
Target: core, shoulders
- Find a tree wide enough to walk your feet up its trunk without sliding off.
- Start by lying on stomach with feet together against the base of the tree in a push-up position.
- From the top of the push-up, lift your right leg up and step onto the tree, being sure to engage core and keeping shoulders stable.
- While supporting upper body, lift left leg and walk farther up the tree, walking your hands backward, closer to the base of the tree.
- Once in a full push-up position, walk legs back down the tree while walking hands forward into the starting position.
- Be sure to maintain a solid core and engage the shoulders throughout repetitions.
- Repeat 10 to 12 times.
Less intense: Only walk feet up tree and keep hands in same position.
More intense: Add a handstand push-up when at the top of the climb.
Timbers
(10 to 12 repetitions)
Target: quadriceps, glutes, core
- Start by kneeling hip-width apart on grass or another soft surface.
- Cross arms in front of your chest.
- Engage core and keep your hips pushed forward to engage glutes.
- Slowly lean back, lowering your body to the ground while engaging the quadriceps and core and keeping your body straight from knees to shoulders.
- Be sure not to put any weight into your knees, and go only as low as you are comfortable with.
- Use your quadriceps and glutes to pull your body back to the starting position.
- Repeat 10 to 12 times.
Note: Only lower yourself as much as you are comfortable with, until quad strength has increased. Do not allow weight to transfer to your knees.
Log Dancers
(10 to 12 repetitions)
Target: quadriceps, fat burner
- Find a log you are comfortable stepping up onto.
- Stand with your right side to the log.
- Lift your right leg and sidestep up onto the log.
- Quickly, but carefully, hop to the left foot and step down off the log with your right foot, planting your heel.
- From here, do the same on the other side, hopping back over the log starting with your left leg and stepping down with your left foot.
- Repeat 10 to 12 times on both sides.
Note: For maximal fat burn, add the Log Dancers in between all other exercises.
Rock-Squat to Press
(10 to 12 repetitions)
Target: quadriceps, core, shoulders
- Find a rock that is easy to hold onto, but has some weight to it.
- Hold the rock at chest height between both hands, feet hip-width apart.
- While holding the rock at the chest, sink butt back into a squat, being sure to push weight back into heels and pushing butt back as far as possible, without putting weight into the knees.
- Push through heels and come back to a standing position, while driving the rock to the sky in a shoulder press.
- Bring the rock back to your chest into the starting position.
- Repeat 10 to 12 times.
Note: Knees should never go past the toes and should always be stacked above the ankle in this squat.
