Heather BlackmonOne of the reasons that I prioritize my fitness is to be ready for outdoor adventures. I don’t want to feel like I can’t do something, I want to be ready for whatever experiences come my way. And I want to help you be able to do the same! This outdoor workout is designed to prepare you for whatever outdoor adventures you have in mind, so you are ready to have fun and enjoy the experience.
When I think of adventure, I usually think of getting outside and into nature. Did you know that your memory and attention span are improved by getting outside just 1 hour a day? Just one more reason to get outside and plan something fun every day.
Outdoor Adventure Ideas
My outdoor adventures change with the seasons, so the Summer and Fall include backpacking and hiking. Here in Colorado, that often means steep climbs with extra weight in your backpack. That added challenge makes the summit more fun, because having to work to reach the goal makes the finish so much sweeter!
Other ideas include:
- kayaking
- rafting
- cycling
- skiing/snowboarding
- snowshoeing
Outdoor Workout Details
You can do this outdoor workout anywhere – in your backyard, on the trail, on the beach, or in a gym. I’ve included a few options below to help you customize the workout to your experience level.
- For beginners, perform the circuit as listed with no added weight.
- Up the difficulty by using a filled water bottle (or dumbbells).
- If you’re planning to hit the trail, consider wearing a backpack stuffed with gear to add specificity and up the challenge.
Your heart is going to be pumping in this outdoor workout!
Remember to start at a level appropriate for your experience – you want to be working hard, but able to keep good form through each movement. Complete each exercise in the numbered list (1-4) before resting for 30-60 seconds. Repeat that same circuit 3 times before moving on the second circuit.
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Watch video demonstrations of each exercise below:
- Step-up: use step, or any raised flat surface outside.
- Bent-arm lateral raise
- Walking Lunges (added challenge: lunge uphill or downhill)
- Heel Touch Crunches
- Standing Calf Raises
- Superman
- Step-down: facing the direction to walk off the step, with your arms at your sides. Balancing on your left foot, bend your left knee and lower yourself until your right heel touches the floor, then push back up.
- Shoulder Press: standing, keep your core strong to stabilize.
Editors Note: This post was originally published in July 2015 as part of the #MoveHappy challenge to a limited group. This post has been revamped and updated for all FITaspire readers.
What type of adventures are on your “to-do” list?
