Want to shift your training outside? This two-part plan will supercharge your fitness in just two months. First up, we’re building strength, muscle and skill with do-anywhere exercises
Smashing a sweat sessionwhile soaking up the sunshine– there’s nothing quite like anal fresco workout. It’s exciting,time-effective and a great way totone up. But the payoffs don’tstop there. Research reveals that the realbenefits of a green workout lie in the way itshapes your mind.Touted in science circles as a fantastic form ofmental therapy, wild workouts have been foundto reduce blood pressure and increaseparasympathetic activity (the division of thenervous system that’s linked to a more relaxedstate).
BUILD AN OUTDOOR BODY Photo Gallery
The net result, according to a review inthe journal Environmental Science & Technology,is a greater feeling of self-esteem, enthusiasm,pleasure and vitality, plus lower levels ofdepression, tension and fatigue.‘Exercising outside has a huge impact onmental wellbeing,’ explains David Brown,manager of outdoor gym, BaseFit Shoreditch(base-fit.uk). ‘It increases fitness levels, improvesmood and provides almost all of the daily vitaminD requirement in just 30 minutes.’ Want to builda better body to boot? Then you need a planthat will boost your baseline fitness. ‘Trainingoutdoors is a totally different animal comparedwith indoor training. The fresh air seems to tireyou out quickly, leaving you working harder toget things done,’ says Brown.Enter the 60-day BaseFit Build An OutdoorBody programme. This month is all aboutpreparing your body for phase two. Brownhas selected exercises that will test you, butalso provide you with ample recovery timebetween sets, boosting your baseline fitness.Even indoor girls will love it!
THE PLAN: BUILD A BASE
Follow this weekly plan for the next four weeks
Perform the following exercises in order, without resting between moves. Take 60-90 seconds of rest between rounds. Do four to eight rounds
Lie face-down on the floor, toestucked under, hands under yourshoulders, fingers pointing forwardspalms down and shoulders slightlywider than shoulder-width apart (A).Engage your core and push yourchest off the floor until you’re in ahigh plank position (B). Bend yourelbows to lower your body backdown to the floor – your chestshould be nearly touching theground; your elbows shouldn’t flareout. Pause and repeat.
10 WALKING LUNGES
Stand with your feet together andyour arms at your sides (A). Stepforwards with your right leg untilyou’re in a lunge position with yourfront leg bent at a 90-degree angleand your back knee nearly touchingthe ground (B). Explode back up untilyour back leg joins the front and thenstep forwards with the left leg.
Squat down and put your hands onthe floor in front of you (A). Kickyour feet back and hold a plankposition (B). Lower yourself untilyour chest and thighs are closeto the floor. Then jump your feetback in towards your hands andimmediately leap up (C).
30-SECOND WALL SIT
Begin with your back pressed upagainst a flat wall (A). Squat downuntil your legs are at a 90-degreeangle (B). Hold the squat position for30 seconds, or as long as you canhandle, then stand back up.
8 SQUAT JUMPS
Start in a standing position with yourfeet hip-width apart. Drop down intoa squat by bending your knees andpressing through your heels (A).Propel yourself into the air as highas you can (B) and when you land,immediately bend your knees backinto a squat position. Focus on liftingyourself as high as you can on to theballs of your feet before jumping totarget your calf muscles.
Starting at the top of a push-upposition, bend your elbows andlower yourself down until you canshift your weight from your hands toyour forearms – your body shouldform a straight line, as above. Braceyour abs (imagine someone’s aboutto punch you in the stomach),squeeze your glutes and hold.
Perform the following exercises in order, without resting between moves. Take 60-90 seconds of rest between rounds. Complete four to six rounds
50 MOUNTAIN CLIMBERS
Start in a high plank position, withyour hands on the ground slightlywider than shoulder-width apart (A).Hold your upper body in place andpull your left leg forwards and underyour body (B). Extend your leg backinto plank position and repeat onother side. Continue alternatingas fast as possible until you’vedone 50 repetitions.
40 BICYCLE CRUNCHES
Lie flat on the floor with your handsbehind your ears. Raise your legs afew inches off the floor and lift yourshoulders up. Use your abs to driveyour left elbow and right kneetowards each other (A). Keep yourleft leg straight and off the ground.Twist back to the centre then driveyour right elbow and left kneetowards each other (B). Keep yourright leg straight and off the groundContinue alternating sides as fastas possible.
30 RUSSIAN TWISTS
Sit on the floor with your knees bentand toes pointing upwards. Extendyour arms fully, engage yourabdominals and move your upperbody back, so it’s at a 45-degreeangle to the floor. Engage your coreand lift your feet off the floor.Keeping your focus on your handsand spine straight, twist your torsofrom right (A) to left (B). Return to thestart position. That’s one rep.
20 BENCH DIPS
Sit on the front edge of a park benchwith your palms either side of yourhips and fingers facing forwards.Straighten your arms and shift yourhips forwards until they’re just infront of the bench (A). Extend yourlegs out in front and place your heelson the floor. Bend your elbows to90 degrees to lower your hipstowards the floor (B). Straightenyour arms and repeat.
10 LEG RAISES
Lie on your back with your hands byyour sides, palms facing down, andlegs extended. Brace your coremuscles to prevent your back fromarching off the floor (A). Slowly raiseyour legs to a 90-degree angle (B).Hold the contraction at the top of themovement and then lower your legsto the start position. Don’t let yourfeet touch the ground, and repeat.
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