Runner’s Crunch- works abs and thighs and when done quickly is good cardio.
Modified Plank / Push-Up – Works arms and abs
Hey Friends! We are now a few months into the new year and I am proud to say that I have been sticking to my fitness goal of working out 3-4 times per week! Honestly, in the past I had not kept a workout rhythm. I would dabble in different exercises and try different studios (which is still fun to mix things up!), but I wasn’t consistent. I finally wondered to myself, “I take the time to eat clean and healthy and incorporate superfoods and herbs into my diet, but why can’t I exercise regularly? Something has to change!” And it has! My body and mind feel so much better after a workout, even if it’s just a quick one. While I am exercising my mind is so focused on getting through a movement or posture, that I am not thinking about anything else and it becomes a simple form of meditation.
I have never been a gym going person. I have tried several different times and the atmosphere just isn’t for me. I am an outdoor girl! The fresh air, sunshine, and trees do wonders for motivation! They make me feel extra alive and energized which makes me want to move my body and exercise. Vitamin D from the sun is good for so many things, such as building strong bones and increasing muscular endurance. Greenery from plants and trees is known to improve one’s mood (which I definitely notice!). If I am ever feeling “off” or frustrated, taking a run in nature (even just your neighborhood!) always helps me feel better and clears my mind.
So now that the weather is nicer, I love doing a quick outdoor fitness workout in the morning! You can get creative with different moves and yoga postures that you enjoy.
Below is a quick sample workout (repeat set, if desired, for a more strenuous workout):
- plank – start with 30 seconds, work up to 1 minute – works all core muscles, hips, and back
- jumping jacks – 30 seconds
- push-ups – 3 sets of 10 reps – I do mine on my knees – for arms and abs
- jumping jacks – 30 seconds
- runner’s crunch (lunging into a knee to elbow twist) – 3 sets of 10 reps per side – for abs and thighs
- jumping jacks – for 30 seconds
- yoga stretches – stretch out quads, arms, downward dog
It is so important to stretch out your muscles before and after a workout! Even 15-30 minutes of exercise is enough to get your heart rate up and strengthen your muscles, especially when you don’t have much time.
After an outdoor fitness workout, I often like to make a yummy restorative drink to sip on! I have been loving this Turmeric Boost by Gaia Herbs specifically intended for sport recovery. Turmeric is so trendy these days and for good reason- it is such a great anti-inflammatory tonic, which is just what your muscles need after exercise! Try adding either fresh turmeric root, ground turmeric powder, or a mix like this to your smoothies or green juices, or tea for an effective recovery boost!
Another favorite morning drink is lemon water with a dash of apple cider vinegar. It’s detoxifying, refreshing, and so simple!
I hope these pictures inspire you to try doing your own outdoor fitness workout and get some quality time in nature as a bonus! Let me know how it goes in the comments below 🙂
Photography: Dawn Brady