Summer is finally here, which means it’s the perfect time to exercise outdoors! Outdoor workouts are great because you can bathe in the glorious sunshine and reap the extra health benefits of the vitamin D exposure from the rays. Getting active in the sun can be social too; get your friends or family to join you so that you can all get fit together! No more hours spent staring at a blank wall in the gym, it’s time to get out there and learn to enjoy moving again!
This outdoor workout can be done anywhere and doesn’t require any equipment so you can do it whenever the mood strikes. Maybe in your garden, while the kids play, or maybe in the park with your friends. Always remember to warm up properly before a workout and stay hydrated by always having a water bottle with you.
The first round is a small circuit comprising of 5 exercises. Aim to complete each exercise for 60 seconds with no rest. If you are a beginner or you have an underlying injury, take it at your own pace and rest whenever you need. If you want more information on how to do an exercise, click the name of the exercise.
The second round is based on a Tabata style of HIIT training. HIIT stands for High-Intensity Interval Training and is a great way to burn fat and get fit. Tabata consists of 20 seconds of work followed by 10 seconds of rest, and you can repeat that as many times as you like with as many different exercises as you like. In this workout, you'll be completing 8 rounds (1 round = 20 seconds work and 10 seconds rest) to last 4 minutes with all different exercises. Go straight from one round to the next until you are finished.
Your final round is based more on body-weight strength training. You don't need equipment to have a good workout! Complete 3 sets of 10 reps on each of the following exercises with 30-60 seconds of rest in between each one. This is a full body workout which will target every muscle group. Take the exercises slow and perform each repetition with care, focussing on the muscle under tension.
Well done for completing the Sundried Summer Workout! On completion of this workout, you should really be feeling the effects! If not, you can either work harder or make the exercises tougher! Remember, exercise is supposed to make you feel good about yourself, and you should fuel your body with nutritious food afterwards. If you find a particular workout boring, don't make yourself suffer by doing it! Find something you love, and you will find that staying fit has never been so easy.
Glute bridges are a classic exercise which and is commonly found in yoga and pilates. It targets primarily the glutes but will also work your hamstrings and back as well as your core.
To perform this exercise, place your feet on a small set and keep them hip-width apart. Make sure that your knees stay hip-width apart too and do not fall in. Place your hands flat on the floor and use your glutes to squeeze your lower body up into a bridge position. Keeping your back and glutes tensed, very slowly lower yourself back down. As you rise up, curl your back so that each part of your back leaves the floor in time, and do the same coming back down, so that you're rolling up and rolling back down.
The shoulder press is a classic exercise which is usually performed using dumbbells, but can be done using kettlebells instead. This exercise works your shoulders and will increase your strength in any vertical push exercise. It is a static movement and should be performed slowly and with care.
Start with your elbows out at a right angle and do not drop your elbows below shoulder height. Push the dumbbells up to the ceiling, making sure you do not let them touch at the top as this will mean you lose tension in your shoulders. Slowly lower the dumbbells back down to the starting position, this is one rep. Breathe out as you push up, and breathe in as you lower back down. Really control the movement and you should feel a burn building up in your shoulders.
The push press is a great full-body exercise which you can use with a variety of different pieces of equipment - a medicine ball, a slam ball, a dumbbell, or a kettlebell would all be suitable. This exercise is very dynamic and is guaranteed to get your heart rate up. This exercise targets the shoulders primarily but will also work your legs, back, and core, making it a full-body workout.
Hold the ball or kettlebell in front of you with your hands placed underneath to support it. Keeping your head and chest up, sink into a deep squat and then as you come back up to standing, push the ball or kettlebell up to the ceiling. Keep the movement fast and dynamic and breathe out as your drive up to the ceiling.
Perform the exercise for either a set number of reps or for time. A beginner will do well to complete 30 seconds, with someone more advanced being able to complete 60 seconds without stopping.
Mountain Climbers are a killer full body workout which will also get your heart rate up and improve your cardiovascular fitness. This exercise requires no equipment and can be done anywhere, indoor or out. This exercise targets primarily the core however you will also work your legs and shoulders and even your chest.
To perform this exercise, start in a classic press-up position. Make sure you do not lock out your elbows and keep your shoulders over your wrists, as they will want to move back. Run your legs forwards and back keeping your feet off the floor. For an easier option, you can rest your feet on the floor at the top of the exercise.
Keep your core squeezed tight throughout and make sure you keep breathing! Beginners will do well to do this exercise for 30 seconds, while those more seasoned should be able to last 60 seconds without stopping.