Outdoor Circuit Workout
If you're looking to spice up your outdoor walking or running workouts, this Outdoor Circuit Workout will take you through some tough intervals that will make your heart rate soar. By mixing up the moves and changing the intensity throughout the workout, you'll keep your body challenged and your mind interested. Please modify the workout to fit your fitness level and goals.
Time
Activity
5 minutes
Warm up - Brisk walking
2 minutes
Walk or jogThis is your baseline pace. You should feel as though you're working, but be able to carry on a conversation without huffing and puffing.
1 minute
Walking LungesTake a big step forward with the right foot and lower into a lunge (keeping the front knee behind the toe), step the left foot next to the right and then into a lunge on the left side.
Speed walk or RunPick up the pace here so that you're above baseline
Walk or jog Slow down enough to lower your heart rate back to baseline
SprintsChoose an object in the distance (a tree, mailbox, etc.) and run or walk to it as fast as you can. Walk to recover and repeat the sprints for the full minute.
3 minutes
Walk or JogSlow down to baseline.
Tree PushupsFind a tree and stand a few feet away from it. Place hands on the tree in front of you at about shoulder level. Bend the elbows and lower towards the tree in a pushup. Push back up and repeat for up to 1 minute.
Scissor JumpsKeep your hands on the tree for support and begin with the feet together. Jump up and bring the right foot forward, left foot back. Quickly switch feet and continue scissoring the feet as fast as you can for 1 minute. For added intensity, swing your arms along with the feet instead of holding onto the tree.
Speed walk or RunIncrease your pace here so that you're working hard.
Walk or JogSlow down to baseline
Long JumpsFind a relatively flat stretch of sidewalk or trail and begin with feet together. Lower into a slight squat and jump forward with both feet as far as you can, swinging your arms to help propel you forward. Continue leaping forward for 30 seconds, take a walking break, then finish out the minute
Speed walk or RunGo at a pace that allows you to lower your heart rate a bit.
High JogsAs you jog, lift the knees up to hip level (if you can).
Low JogsAs you jog, bring the heels up towards the glutes as far as you can (as though kicking your own butt).
Walk or JogSlow down back to baseline.
Cool down with an easy walk and stretch
Instructions and Form Tips:
· Perform each interval, one after the other
· Complete one circuit for a 30 minute workout or complete the circuit twice for a 60 minute workout
· Skip any moves that hurt, leave you dizzy or put you at any kind of safety risk.
· Don't be afraid to look silly out there but, if you do, find a park or trail where there's less eyes watching.
· This workout can also be done indoors...be creative!
Schedule this workout today!!! Have Fun and See you all on Sunday for bootcamp!!!
Hi all due to some recent requests for more classes I have made attending class, easier and more affordable!!! So now you can go up to 3 days a week for an amazing price of $99.00 for 6 weeks. This incorporates Tuesday mornings at 7:15am, Sat at 10am and sunday at 10am. This would cost you hundreds of dollars at any other bootcamp. Why are my prices so low? It's not because its a crappy workout....just ask any of my boot camp cadets, its hard but fun and leaves you energized and ready for more! My prices are low because I want to help people to see results! This isn't my full time job. Its what I do for fun. I enjoy bringing people towards their health and fitness goals. I've been sucessfully training people towards weight loss for 10 years!So sign up early and save more! $89 for early registrants.See you for the workout this weekend!Anna
Interval Training for Beginners Level 1 The following workout is a beginner interval workout lasting 21 minutes. Interval workouts involve alternating higher intensity exercise with low intensity recovery periods. Interval workouts involve alternating higher intensity exercise with low intensity recovery periods. By adding higher intensity intervals, you can build endurance and burn more calories! Beginner Workout Instructions This workout can be done anywhere or on a treadmill. Remember, running on the sand takes more effort so you can burn more calories! Start off running on compact sand closer towards the water and work you way to looser sand. Be careful if you've never run on the sand before and modify the intensity level to your fitness needs. Ease up if your feeling light headed or dizzy. 5 minutes warm up 3 minutes rest setincrease speed to a moderate pace 1 minute work set increase speed and intensity 3 minutes rest set decrease speed to a moderate pace 1 minute work set increase speed and intensity 3 minutes rest set decrease speed to a moderate pace 5 minutes cool down lower heart rate back to a comfortable level See your doctor if you have any injuries or conditions. If your fitness level is intermediate or advance and this workout is too short for you, then add more work and rest sets. Its 4 minutes each additional set so if your used to running for 30 minutes simply add in 2 more sets. Need more still? Keep adding sets and increase the intensity of the work set to sprint speed. Maximum time this should be performed for is 1hour unless your training for a marathon. =) Schedule this workout for TODAY! Enjoy and see you for Bootcamp this weekend! Anna
The following workout is a beginner interval workout lasting 21 minutes. Interval workouts involve alternating higher intensity exercise with low intensity recovery periods. Interval workouts involve alternating higher intensity exercise with low intensity recovery periods. By adding higher intensity intervals, you can build endurance and burn more calories!
This workout can be done anywhere or on a treadmill. Remember, running on the sand takes more effort so you can burn more calories! Start off running on compact sand closer towards the water and work you way to looser sand. Be careful if you've never run on the sand before and modify the intensity level to your fitness needs. Ease up if your feeling light headed or dizzy.
See your doctor if you have any injuries or conditions.
If your fitness level is intermediate or advance and this workout is too short for you, then add more work and rest sets. Its 4 minutes each additional set so if your used to running for 30 minutes simply add in 2 more sets. Need more still? Keep adding sets and increase the intensity of the work set to sprint speed. Maximum time this should be performed for is 1hour unless your training for a marathon. =)
Schedule this workout for TODAY! Enjoy and see you for Bootcamp this weekend!
Anna
