It's easy to let your workout routine suffer during vacation season. While summer is a great time to recharge and change up your routine, don't deprive your body of a good sweat and all the endorphins that come with it! Regardless of where you are, what the weather's doing, or how much time you have, you can (and should!) incorporate these no-equipment-required outdoor workouts into your day.
Workout A
Warmup:
Two sets
1x run around the block (2-4 minutes)
10 walking lunges with T-spine twist
10 walking figure 4 single leg squats
10 body weight squats
20 Bear crawls
5 Inchworm pushups
Twice through:
Complete two sets of each exercise couplet back to back before moving on to the next set.
20 seconds on @ MAX effort, 10 seconds recovery
1) Pushups (from knees or toes)
2) Leg lowers (as low as you can go with back flat on the ground)
1) Sprint
2) Alternating reverse lunges or alternating split jumps
1) Shoulder taps in bear crawl position
2) Bodyweight squats
1) Mountain climbers
2) Single leg glute bridges
2 minutes rest
3 sets continuous
10 leg lowers
10 Hollow rocks
10 bicycles per side
Stretch
Workout B
Warm-up
3 sets
10 alternating reverse lunges
5/5 single leg RDLs
10/10 bear crawl (forwards and backwards)
10 Spiderman pushups (alternating)
20 jumping jacks
EMOM
Set a timer and begin each exercise at the start of each new minute. After completing all reps, any time you have remaining before the next minute is for recovery.
Three sets
20 alternating split jumps
10 pushups to toe touch
30 Bodyweight squats
40 knees to chest (running on the spot)
10 alternating circular leg lowers
45 seconds bear crawl
10 burpees
2 minutes rest
6 sets
100m sprint
20 seconds rest
3 sets continuous
30 seconds plank
30 seconds isometric glute bridge
*NB, if you are unsure if these exercises are suitable for you - contact a NexusFit Trainer to find out how to work out safely and effectively.