• ivydames

Take Your Workout Outside!




Summer is in full swing and getting to the gym might not be the most appealing thing when the sun is shining. You can squeeze in this workout while your kids are playing at the park or just while you're out enjoying the weather with just your body weight and some motivation. 


Do each exercise back to back for 30 seconds, rest 1-2 minutes between sets. Repeat for 3-4 sets. 


Squat Jump :  Begin with feet in a wide stance with feet pointed out to 45 degrees. Lower into a squat, keeping the knees behind the feet and explode up and land softly into a squat and repeat. 

Mountain Climbers : Begin in a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back raise your right knee toward your chest and return to start, while bringing left knee toward chest. Continue alternating legs. 

Tricep dip on bench : Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

Step up with leg raise : Place your right foot on a bench and put your hands on your hips. Push yourself up until your right leg is straight and you're standing on the bench. Squeeze your glutes to raise your left leg as far behind you as possible without arching your back. Reverse to return to start. Continue alternating legs. 

Elevated Push Up: With hands on bench, feet on the ground, forming a straight line from the head to the feet, slowly lower down until arms reach 90 degrees, and return to start. 

Elevated Split Lunge : Stand facing away from the bench and rest the top of your left foot on the seat. Place hands on hips. Bend your right (standing) knee until thigh is parallel to the ground. Pause, then press through your right heel to rise back up. Complete 10 reps on one side and switch. 

Lying Leg Lifts : Lie with your back flat on a bench and your legs extended in front of you off the end, keeping legs extended, straight as possible with your knees slightly bent but locked, raise legs until they make a 90-degree angle with the floor. Slowly lower to hover right above the floor and return to start. 


Let us know if you try out this workout and tag us on instagram @thenourishedwayblog!

7 views

©2018 by The Nourished Way. Proudly created with Wix.com