Written By Beth Funari Sims Cert. Personal Trainer Prescription Fitness
The warmer months are an ideal time to take your workouts, and yourself outside! Fresh air workouts can do wonders for both the body and mind.
Research shows that exercising outdoors is proven to boost moods – in part thanks to a rush of Vitamin D (and endorphins).
In the Northeast Ohio area we’re fortunate to have access to so many parks – including the Metro Parks system. These parks are an excellent spot to get in those fresh air trail workouts.
See here for more information on the trails : https://clevelandmetroparks.com
One big bonus of exercising outdoors is you really don’t need anything besides some water. Just be sure to plot your trail, and try choosing a space that’s not too overcrowded. Be safe, and make sure you have proper lighting, and know where you parked!
I’m a big advocate of using your own body weight for exercise. Don’t get me wrong machines and free weights are awesome for many reasons. But, people often underestimate the simplest and perhaps greatest tool at their disposal – body weight. I like to have my clients perform exercises utilizing just their bodies. They are often amazed at what a good workout you can get.
If you’re a runner or walker mixing in body weight exercises on the trail can provide an excellent full body workout.
Below are some examples of workouts you can do with just your body, and the great outdoors. Try mixing in 5-10 minutes of running or walking between exercises.
The number of sets and reps can be modified based on your personal fitness level.
And as always – don’t forget to hydrate.
- First, remember to warm up. Loosen up your muscles, and get your heart rate going by walking or jogging for five minutes.
- Squats– try 3 SETS of 10-15 REPS. Example: /move-of-the-month-the-squat/
- Tricep Dips– 3 – 4 SETS of 10-15 REPS. Use a bench or piece of sturdy wood. Example: https://www.popsugar.com/fitness/How-Do-Triceps-Dips-1055754
- Jumping Jacks– 3 SETS of 20-40 REPS. Stay on steady ground with a flat surface! Example: https://www.youtube.com/watch?v=c4DAnQ6DtF8
- Jump Squats– 3 SETS of 10-15 REPS. Example: https://www.popsugar.com/fitness/How-Do-Jump-Squats-994573
- Planks– 2-3 SETS for 30 – 60 SECONDS. This is one where you have to be okay with getting your hands a little dirty! Example: /move-of-the-month-plank/
- Forward Lunges – 2 – 3 SETS on each leg for 10-12 REPS. Example: https://www.acefitness.org/exercise-library-details/0/94/
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