Happy Earth Day!
Spring is already in full swing which is great news for fitness lovers!
Why?
Because it means that our workouts are not confined to gyms and bedrooms anymore.
Right now, the whole world is our gym!
We can work out at beaches, parks, and playgrounds – literally, anywhere we want.
The only piece of equipment we need is our body.
If you don’t know what bodyweight exercises you should do, I’m going to show you a couple of simple yet effective things I do every week.
You can start with these three exercises and you’ll get everything you need.
- Strength
- Explosiveness
- Endurance
- Muscle growth
So let’s get right into it – these are the three exercises:
1. Ab workouts
There are probably hundreds of variations you can do to strengthen your abs and get stunning six-pack muscles.
Here are the most common ones separated by the muscle group they target:
Upper abs: crunch, tuck, and crunch, V sit
Lower abs: Hanging leg raises, hanging knee raises, hanging knee raises with a twist
Obliques and core: Bicycle crunch, Plank, Seated Russian twist
2. Burpees
If you’re training for strength, explosiveness, and endurance, burpees are probably the best exercise out there.
Depending on how many reps you do in each set and how fast you do them, burpees can:
- Increase your heart rate to burn more fat
- Increase the time under tension which leads to muscle growth and strength
- Teach your muscles to activate much faster
The way you do burpees is by taking a squat position, then lowering your arms and doing a push-up, after which you jump in the air with your hands above your head.
PRO-TIP: Try this with dumbbells and add a "renegade row" before the push-up, and a military press when you get to the top (i.e. thrusters).
3. Running
Personally, I do not like running...I envy those who love it. They claim there’s no better feeling than the so-called “runner’s high”...but it eludes me. If you are like me, it is work!
But don’t get me wrong – running has insane benefits for your health!
It’s good for your heart, which many forget is your most important muscle to workout! Running also helps with metabolism, bone density, blood sugar, cholesterol…
And it even helps you preserve muscle mass as you age.
To get all the benefits, you don’t have to become a marathon runner, you can just run for 30-45 minutes every other day.
So, how did I come to terms? I do like sprinting! So I do a run/walk at a slow pace, but every 2 minutes I sprint fast. This form of aerobics is termed HIIT (High Intensity Interval Training)...it adds some spice to the boring, generic running (again....if you love running, I envy you!)
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Now that you have some idea of what your outdoor workout routine might look like, what are you waiting for?
Grab your shoes and run to the nearest park to kickstart the outdoor workout season!
You’re going to feel awesome afterward, especially if the weather is good.
Thank me later ;)
Stay fit my friend,
Michael
CEO & Founder