Boost Your Outdoor Fitness with Circuit Stations
Transform your outdoor fitness program by incorporating circuit training stations. Discover effective outdoor workouts that elevate your fitness routine and keep you motivated while enjoying the fresh air.
LET'S GET PHYSICALSUMMER SERIES
Begin in a push-up position
Fully extend your arms to lift your body off the floor
Elbows and knees straight, body elongated, with your weight resting only on your palms and the balls of your feet
Engage your abdominal wall
Very slowly, bring your right knee towards your chest (don’t let your foot touch the floor).
Don’t let your lower back sag when your knee is coming toward your chest
Alternate each side for one rep
Separate your legs shoulder-width apart and turn your feet out slightly
Lower your body into a deep squat
Keep your body weight on your heels and your back with a slight tilt forward at the bottom of the squat
Pushing through your heels and straightening back up
Begin in a plank position with your forearms and toes on the floor
Keep your torso straight with no sagging or bending in your lower back
Keep your head relaxed and eyes focused on the floor
Start in a stride position
Keep your body upright
Engage your abdominal wall
Keep your arms by your side
Your left knee is at a 90-degree angle
Lift your right knee towards your chest
Repeat with the same leg
Sit on the ground or bench
Place both arms a few inches from your hips
Extend your legs forward (further away is more challenging and closer is less difficult)
Slowly lift your hips off the floor
Keep your head in the neutral position
Hold this position
Reverse Planks
Reverse Lunge - Knee Lifts
Walk Out Forearm Planks
Squats
Mountain Climbers
To take your outdoor fitness routine to the next level. Add circuit stations to your walking, running, or hiking workout for a total-body training workout that helps burn more calories, build muscular strength, and improve endurance.
No equipment is needed, just your energetic attitude and body.
According to the American College of Sports Medicine (ACSM), adults should engage in strength training at least 2-3 times per week, on non-consecutive days, and complete 8-10 exercises per session.
For cardiovascular training, ACSM recommends 150 minutes of cardio weekly. You can achieve this by either doing 30-60 minutes of moderate-intensity exercise for five days or 20-60 minutes of vigorous-intensity exercise for three days.
These bodyweight movements focus on muscular strength and endurance. The workout will make your body work hard. Check out my favorite bodyweight exercise stations, which I incorporate 2 to 3 times on my weekly runs.
Example Stations
First station > push-ups, lunges, and dips, then run for 5 minutes.
Second station > mountain climbers, squats, burpees, then run for 5 minutes.
Repeat the process for a total of 3-5 blocks.
To get the best results from your workout, include the following:
3-5 stations
8-12 repetitions for each exercise
A minimum of 3 body parts at each station to get a total body workout
***Remember to always consult with your physician or Fitness Professional before starting any new fitness workout program.
Arms are shoulder-width apart
Engage your abdominal wall
Slightly retract shoulder blades
Lower your chest towards the floor
Push off slowly to starting position