Outdoor Strength Training

Posted November 30, 2007 by Megan Bailey

Cooler weather is here! Take advantage of the cooler weather and fresh by taking your strength training routine outdoors. You can achieve the same results you get from a gym workout without ever picking up a dumbbell. Here are some exercises that you can try to shape up while enjoying the summer sunshine.

     Pull ups will strengthen your upper back, biceps, and shoulders. Grip a bar with your arms shoulder-width apart. Placing your palms so that they are facing you will work your biceps, while placing your palms facing outward will work your back. Straighten your arms so that you are hanging beneath the bar making sure not to lock your elbows. Pull yourself up towards the bar, hold for a second, then slowly lower yourself back down.
     Bicycle exercise will strengthen your abdominals. Lie on your back with your hands placed behind your head, legs bent, and feet flat on the ground. In a twisting motion, touch your right elbow to your left knee while extending the opposite leg. Hold for a second, then twist to the opposite side bringing your right knee toward your left elbow. Alternate back and forth.
     Dips will strengthen and tone your triceps. Facing away from a park bench, bend your knees and grasp the seat of the bench with your hands shoulder width apart. Bend you arms to lower your body then push yourself back up again.
     Lunges will tone your entire lower body. Standing with your feet shoulder width apart, head up, and back straight, step forward with one leg. Bend your knees until your front leg is at a 90 degree angle. Using your front leg, push yourself back up into a standing position. Repeat, alternating leg positions.
     Of course if you would like to step up your outdoor workout, you can always bring a couple of different weights with you or you can wear a weighted back pack. If you go workout with a friend, try tossing around a medicine ball for some additional fun and exercise. You may also want to bring a mat with you to cushion your body when doing exercises on the ground. Don't forget to warm up before you start with a 5-10 minute walk, stretch afterwards, and wear sunscreen.