Even though I work in a fitness facility, I’m still an advocate for thinking “outside the box” when it comes to workout spots. In this case, it’s more like thinking “outside the gym.” With winter long behind us, (for some of us, it never even happened) many people are able to get an early start on their beach bodies even before the flowers started blooming. Don’t be that guy and just catch a tan. The great outdoors can be our very own gym if you know where to look.
Building up a sweat inside a complex is great if you’re a boxer, MMA fighter, wrestler, racquetball player…you starting to catch my drift? Unless you’re training towards some event that keeps you contained within four walls, break down those walls (even if it means using that dreaded sledge-hammer you’ve grown to hate) and get outside. Building muscle doesn’t need to be built only in the gym. Find a playground, beach, or even hike up a mountain to add some new elements to your workout and daily life. You body will be happy that you did, and so will the ladies who are watching.
Lose the shirt and follow this playground routine for a fat burning/muscle-building 2 in 1 supercharged workout that’s no child’s play.
Perform each exercise for 45 seconds, rest 30 seconds then move onto the next exercise. Complete the entire list then rest 2 minutes before doing a second set.
1. Step Up with Hop
Find a bench and start with one foot on the bench and your other on the ground. Explode up with your foot on the bench and drive your other leg forward. Land back on the bench with your same foot and put the other foot back on the ground. Switch legs after 45 seconds.
2. One Legged Push Up on Bench
Place your feet on the bench and your hands on the ground. Lift one leg off the bench and hold it in that position. Lower your body till your elbows form a 90 degree angle and push yourself back up. Switch you leg on the second set.
3. Chin ups
Place your arms wider than shoulder width and grip the bar with an overhand grip. Pull your elbows down toward your side as you lift your body up toward the bar. Stop when your chin touches the bar and slowly lower yourself down. If you get tired, stop and rest, then continue till time expires.
4. Hanging Knee Lifts
Using an underhand grip, pull yourself up till your elbows are at 90 degrees. Lift your knees to your chest and lower them back down. If you can, keep your feet off the ground the entire time by bending your knees and crossing your feet. If you need to touch the ground between each repetition do so till you get strong enough to hold yourself up.
6. Rollouts on Swing
Kneel in front of a swing and place your hands on the seat. Keep your body in a straight line and extend your arms out as you drop your body down towards the ground. Keep your arms straight as you roll out and pull your arms back to your side as you roll your body back in and to the upright position.
7. Hamstring Curls on Swing
Lie on your back with your legs on the swing seat. Place your arms by your side for balance and lift your hips up into the air. Pull your heels into your butt. Push your legs back out and keep your hips up for the next repetition.
Start with your feet together. Hop out to one side while pumping your arms like you’re skating and place the trailing leg behind and crossed your body. Then push off with your front leg out to the side and hop to the other side with the trailing leg coming behind and across your body. Movement is like skating side to side.
9. Squat Thrusts
Starting in a standing position, squat down and place your hands on the ground. Kick your legs back into a push up position. Perform a push up and jump your legs up towards your chest and stand up again.
10. Triceps Press on Slide
Place your hands on the slide high enough that your entire forearms can be lowered to the surface. Keep your hands at the edge of the slide rail and your feet on the ground in a plank position. Lower your body down by dropping your elbows to the slide till they connect with the slide. Then push away from the slide with only your forearms while keeping your body in a straight line.