Summer may be coming to an end, but there’s still plenty of time to get outdoors for a workout. I’ve designed this as an efficient total body workout with a focus on strengthening core muscles.
Make sure to warm-up for at least ten minutes and stretch when needed. Add on 20-30 minutes of cardio (like running, walking or cycling) and you’ve got a great workout you can do anywhere with no equipment needed. I love to do this workout outside, but of course, it can also be done inside.
1. Lunge and twist
Start in stationary lunge position with left leg forward, front knee over front ankle, arms extended in front of you, hands clasped. (You can hold a 3, 5 or 8 pound weight, if you like.)
As you lower into a lunge, twist your upper body with your arms extended over your left thigh, engaging your core. Keep your eyes on your hands for proper alignment.
Return to start and repeat 10-15 times.
2. Plank walk
From standing position, slightly bend your knees and place your hands on the ground in front of you.
Walk your hands out in front of you, keeping your abs engaged.
End in plank position, hold for 3 counts, and then walk back to start.
Repeat 10-15 times.
3. Seated twist
Sit with your legs extended and knees bent, and your hands in front of your chest. Lean back slightly and scoop out your belly.
Twist to the left, taking your elbow toward the ground, and keeping your eyes on your hands. Return to the starting position and twist to the other side. Repeat 15-20 times. You can also hold a weight in your hands, keeping it close to your chest.
4. Side pike
Lie on left side on the fleshy bit of your butt with hips slightly open towards sky, legs together extended slightly in front of you, right hand behind your head.
Draw your knees toward your chest as you take your right shoulder and elbow toward your knees. (Make sure not to pull on your neck.) Focus on the oblique muscles and use resistance by “pulling and pushing” your legs in and away. Repeat 15-10 times, switch sides.
5. Single leg drop
Lie on your back with your palms flat and slightly underneath your butt. Extend both legs into air and slightly bend your knees, if needed.
Slowly lower your right leg as close to the ground as possible, keeping your back stable and core engaged.
Raise your leg back to start and alternate each leg for 15-20 reps.
6. Plank leg-swing
Assume plank position, hands underneath your shoulders.
Lift your left leg and swing it out to the side, touch your toe to the ground or keep your toe hovering above ground (harder). Return to start and repeat on other side. Perform 15-20 reps.
7. Toe-touch squat
Stand with your feet a little wider than hip-width apart and your arms extended in front of you, at shoulder height. Bend over to touch your toes, keeping your abs engaged and knees slightly bent if necessary.
As you sit back into your squat position, keep your arms extended directly in front of you.
Stand back up, with your arms extended and repeat 15-20 times.
8. Single leg push-up
Assume plank position and lift your left leg, raising it to be even with your body.
Keeping your leg lifted, bend your elbows and lower your body towards the ground, performing a push-up. Return to start and repeat 10-15 times with your leg lifted. Switch sides. (Take a child’s pose break to rest in between if needed.)
For extra-body benefits, focus on eating clean, whole foods, cutting down on sugar, drink plenty of water and remember to always listen to your body!
Photo credit: Stavra