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