As the weather gets nicer, all I want to do is be outside. For me, its all about running, and biking outside and maybe even a little TRX. However, I know everyone isn’t a runner or a biker, so I figured I would write a little strength and cardio workout that can be done inside on the rainy does and outside when its sunny and beautiful.
Enjoy! And don’t forget some free weights.
Set 1: A Tabata: This is a 4-Minute Cardio Interval. Repeat this cycle 8 times, using 20 seconds of work, and 10 seconds active recovery.
Repeat this cycle 8 times for a total of four minutes.
Strength Set 1: 2-3x, 12-15 reps
Body Weight Squats: Feel free to add some weight
Walking Lunges: Perform 10 in one direction, and then 10 back.
In/Out Bicep Curls: Curl Up to the front, and then a curl to the side
Tabata 2: Same idea, 20 sec work, 10 sec active rest. Repeat 8x.
20 sec: Running In Place with High Knees
10 sec: Plie Squat (Feet turned out, bending knees)
Strength Set 2: 2-3x, 12-15 reps
Bent Over Lat Row: Bent over at 90 degrees, with arms at side, pull one arm up at time, like pulling up a heavy bucket while bent over.
Sumo Squat with Shoulder Press: Squat, as you come out of the squat, lift one leg, and perform a shoulder press while balancing.
Front Raise and Side Raise: With free weights, raise arms straight out to the front, and then straight out to the side.
Core Set: Repeat 3, 30 seconds each
In/Outs: Sitting on butt, (Boat Pose), with arms behind or up in air at sides, lean back, and take legs out and back in.
Spiderman Planks: In High Plank, Bring one leg up to your elbow, opening you hip out to the side. Replace back down and lift other leg.
Flutter Kicks: Lying on back, raise legs up about 6-10 inches of the ground, and perform small kicks up and down. Lower at the end of 30 seconds.
So, go out there, and get it done. Happy Workout!
