Reason number 316 we love summer: You can take your workout outdoors (and stop slogging through another hour on the elliptical). But if going for a long run isn't your thing, you can still break a sweat in the sunshine by trying some heart-rate-raising DIY moves in a public park or green space. "If you want to torch calories, gain definition and keep your metabolism up after your workout is done, then you need to use your whole body," says Ariane Hundt, creator of Brooklyn Bridge Boot Camp.
Ariane created this dynamic HIIT park circuit for SELF magazine readers, but we loved it so much we just had to share. Pace yourself and don't forget to drink lots of H20 during and after your workout... It's hot out there! Now get outside and give this butt-kicking workout a try!
Park Bench: Push Ups & Mountain Climbers
(A) 10 push ups with hands on the bench (your shoulders are above the hands, core strong)
30 mountain climbers (shoulders are above the hands; drive the knees towards the elbows in a running motion)
(B) 10 push ups with hands on the floor and feet on the bench
(stay in this position) 30 slow mountain climbers cross-overs (left knee to right elbow, right knee to left elbow)
(C) Run/jog for three minutes.
Tree: Wall Sits and Plyometric Jumps
(A) Wall sits: Sit with your back against a big tree, placing your legs into a 90-degree angle. Hold for one minute, squeezing your glutes and thighs.
(B) 20 squat jumps: Start in a squat position and jump from there as high as you can, landing in a squat with your feet pushing into the ground. Use your arms for power.
(C) Wall sit: 45 seconds
(D) 20 squat thrusts: Jump up high, then jump back into a plank position, keeping your feet together and your core strong.
Park Bench: Step Ups and Tap Ups
(A) 20 step ups. Step up onto the bench with your right leg.
(B) 30 tap ups: Keep your right leg up on the bench and bend it deeply. With your left leg you tap on the bench and then back on the floor. This fatigues your right thigh very quickly. Hold on to the back of the bench.
(C) 20 step ups onto your right leg.
(D) Switch to the left leg and complete all three exercises.
Tree Squeeze and Planks
(A) Tree squeeze: Sit in front of the tree with the tree trunk between your feet. Lift both legs up about 10 inches off the floor and squeeze the tree trunk with both feet for 20 seconds as hard as you can. This is one of the best ways to firm your inner thighs and your lower abs are working hard as well.
(B) Plank (both arms are straight). Hold for one minute
(C) Tree squeeze 30 seconds
(D) Plank one minute
(E) Sprint finish: Finish your workout with a sprint sequence: Sprint for 30 seconds with all-out effort and recover with 30 seconds of a slow jog. Repeat three times total.
Stretch, cool down and nourish your body with a protein-packed dinner!
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