Heyy!
Fortunately, the summer is not over yet and some of you may still be going on vacation. If you happen to be as much hyperactive and addicted to working out as me, you certainly can’t just stay still while taking couple days off. Therefore I prepared an easy outdoor workout for those of you looking to stay in shape anywhere you go! The workout is focused mainly on the parts that ladies like to train, but can be done, of course, by men as well:) You will be using only your bodyweight so you don’t need a single piece of equipment and it will take you only 15 to 20 minutes. So let’s take a look at it!:)
Squats – 30x
The most important exercise every girl should know is the squat. Dozens of muscles are involved, so it’s more of a complex exercise, which is great for loosing weight. I recommend to go all the way down (ATG = ass to grass:))), so the glutes are working as well. The most important thing is that you should keep your heels on the ground not quit only half way through. Inhale, go down, exhale when you are almost at the top. To make this exercise more challenging, try jump squats, squat slowly or hold at the bottom position for 5-10s (or even LONGER!) – this will also help with the range of motion. Pistol aka one-leg squats are on option too.
Lunge – 15x each leg
Second of the basic lowe body exercises that offers a lot of variations. March with one of the legs forward (or backward) and lower your body so your knee almost touches the ground. Keep your body tight and push through your heel back to the starting position. Both knees should form right angle.
Side lunge – 15x each side
Stand up straight and take a step to one of your sides – one leg bends, the other stays straight and body tight again. Push through the heel and stand up again. Try to keep your heels on the ground as well.
Bridge – 15x every leg
This is a great exercise for your glutes and hamstrings (back side of your thigh). You lay down on your back with your legs bent and you raise your butt as high as you can. The abs are strengthen all the time, you inhale down and exhale up.
Donkey kicks – 15x each leg
And be careful, so your back doesn’t arch.
Plank for 1 minute
Again, keep your back straight!
Double crunches – 15x
Don’t lift you lower back from the ground. Don’t forget to breathe.
Side plank – 30 seconds each side
Mountain climber – 30x each leg
Hip raises – 20x