Even as the weather starts to shift, it shouldn’t stop you from taking your workout regime into the great outdoors…
Words: Nicky McBurney | Images: Shutterstock & Katie Lucas
If you’re a year-round gym-goer, you might be missing out on some key benefits of exercising outdoors – even if it’s getting colder. Did you know, spending just 10-20 minutes exercising outdoors in the sunshine twice a week is generally sufficient to replenish your vitamin D levels? So even in the winter sun, this is crucial for giving your immune system a much-needed boost.
What’s more, outdoor exercise also helps to raise your energy and mood, elevating feel-good happy hormones such as serotonin, oxytocin and dopamine. Plus, the added challenge of uneven terrains and resistance from the elements can help boost the physical effectiveness of your workouts, too.
This full-body circuit combines cardio and strength moves to target the lower body, upper body and core. Get ready to feel unstoppable!
How to do it
Set your watch timer. Perform each exercise for 30, 40 or 50 seconds, depending on your current fitness level. Then, walk, jog or run for 2-3 minutes
in between each exercise.
Side lunges
Working into your quads, abductors, glutes and hamstrings, side lunges are an excellent functional exercise that mimics everyday movements.
- Stand with your legs as wide apart as you can, with your toes in front of your heels.
- Bend the left knee, sinking into the lunge keeping your hips back and spine straight. Tap your right hand on the ground (A).
- Focus on the left heel as you activate your glutes to drive the ground away and return to the start position, then repeat on the other side (B).
Elevated mountain climbers
A great move for building your core. As your strength builds, you’ll be able to do this move longer!
- Find a log or park bench and hold a long-arm plank, making sure the wrists are stacked under your elbows and shoulders. Pull the pelvis under and make sure you are in a straight line from shoulders to hips to ankles (A).
- Once in this strong position, pull one knee towards your nose (B), then repeat on the other side. Keep a steady pace, feeling the work hit your core as you keep your belly button pulled in to your spine.
Squats
- Drive the hips back and down while keeping your chest high. Sink your glutes towards your heels and try to take your elbows inside your knees.
- Then, pressing through the heels and activating the glutes, ascend back to standing. Pull the pelvis under and squeeze the glutes at the top of the move. Repeat.
Butt kicks
This is an excellent move to get the heart rate up while working on the leg muscles, including the hamstrings.
- Start standing and place your hands on your glutes, palms facing away from the body.
- From this position, bring your left heel towards your left glute (A).
- Quickly switch sides (right heel to right glute), alternating from leg to leg with a little bounce between switches.
- To make it easier, take the bounce away and simply bring heel-to-hands as you walk forwards (B).
Plank
Fancy an extra challenge? Elevate this move by adding in some press-ups!
- Start with your hands directly stacked under your shoulders. Relax the shoulder blades down and pull the pelvis under while activating the glutes.
- Pull up from the knees and feel your quads (front thighs) activate. Make this easier by either dropping your knees or placing your hands on an elevated surface, such as a park bench. Imagine you are pulling your tummy button back to your spine while holding.
Bulgarian split squats
These are a must-have exercise for any workout, as they place a significant load on the working leg and will help build strong legs and glutes, while also supporting lower-back health.
- Find a park bench or log, roughly at knee-height. Start with your feet hip-width apart, then place your left foot forward and your right foot behind you on the bench/log. Raise arms overhead (A).
- Keeping your back straight, bend your left knee to a 90-degree angle and lower the right knee towards the ground. Don’t let your front knee go past your ankle (B).
- Before the right knee touches the floor, power through the left heel and activate the left glute to drive back to the start position, before repeating
on the other side.
Nicky McBurney is an advanced PT, fitness expert and the founder of Nicky’s Bootcamp, an online platform delivering daily strength workouts. McBurney specialises in training women over 40, with an emphasis on the benefits of strength training. Find out more at nickysbootcamp.com or Instagram.com/@nickysbootcamp
