FitnessU

Summertime is a great opportunity to change the setting of your workout. Take advantage of the weather and get outdoors! Even on an overcast day, walk or jog to the local park and find a picnic table or bench. These are often associated with leisure activity, but they are great (and free) tools for fitness.

Complete the following exercises in order for a quick and effective bodyweight workout.

Alternating touches
Begin with one foot on a bench, curb, or rock and one foot on the ground. A lower object is more suitable for beginners. Push with both legs to hop and simultaneously switch feet. Repeat in a controlled, alternating fashion. This will raise your heart rate similar to jumping jacks. Complete 20 total touches.

Step-ups
Center one foot on a bench. Press through the heel of the elevated foot to lift your body, bringing both feet onto the bench. Keeping one foot on the bench, lower the other foot back to the ground. You can either keep one foot elevated for multiple repetitions before switching or alternate the leading foot. This is an excellent way to work each leg individually. Complete 10 step-ups pushing off of each leg for a total of 20 step-ups.

Tabletop crunches
Sit on the edge of a picnic tabletop. Extend your legs and lean back. Bend both knees and bring them towards your chest by squeezing your abdominal muscles. Extend the legs to their starting position but keep your feet off the ground and repeat the movement. Holding the edge of the picnic table top with each hand will help you stay balanced and focused on the movement. Complete 10–15 repetitions.

Incline pushups
Place your hands on the edge of a bench or picnic table top. The higher the surface, the easier the pushup. Feet remain on the ground. Hips should be neutral so that you form a straight line from the shoulders to the feet. Bend your arms to lower your chest. Your arms should bend to about 90 degrees before pressing to bring your body back to the starting position. Complete 10 pushups.

Incline mountain climbers
The starting position is the same as that for incline pushups. Bring your right knee toward your chest, then return it to its original position while bringing your left knee toward your chest. This should be a quick, alternating movement. This exercise acts as a “finisher” and challenges the entire body. Repeat for 20–30 total repetitions.

Rest 1–2 minutes and repeat for 2–3 rounds.

*Avoid exercising outdoors on particularly hot and humid days to help prevent dehydration. Always have water available.

—Submitted by Frankie R., Lipscomb University

For most, school is over and the warmer weather has arrived. This is an exciting opportunity to get out and enjoy the sun. By taking our fitness training outdoors we can add new challenges, get closer to nature, and enjoy the most out of summer.

Chances are, there’s a trail for jogging, biking, and walking relatively close to you. Trails are great for challenging workouts. Here is an example of how to turn an average jog or walk into a full-body exercise routine.

Warm up
Begin with a fast walk or slow jog for 2–3 minutes.

Dynamic stretches

1. Rotate your torso by twisting side to side, moving the feet as you twist.
2. March forward with knees rising up to your hips, then march with heels curling to the back of the legs.
3. Add a deep lunge with a twist by lunging forward, drop the opposite arm down by the front foot and twist towards the leg as you reach the other arm up. Switch legs and reach with the other arm. Do this for a few reps.
4. With a wide leg stance and making sure your knee is in line with the ankle, lunge side to side and add arm movements by reaching the arm in front and up overhead. Side lunges open up the hips, shoulders, and side body.

Workout
Jog or fast walk for 3–5 minutes and then add in these moves along the way.

Walking lunges with twist: With arms in front, walk forward into a lunge. To add some core work, twist your torso towards the same side as the front lunging leg. Remember to turn the chest to the side rather just the arms. Continue with walking lunges for one minute. Return to your jog.

High knee jogs and hamstring curls: Take 30 seconds to perform a high-knee jog, bringing you knees up to your hips as many times as you can. It’s not a race so the longer it takes for you to move forward the better. Follow this by kicking the heels to the back of the legs as you jog forward for 30 seconds. Repeat the moves two more times then take a rest by walking or go right back into your jog.

Hill sprints: Find a hill steep enough to add difficulty to your run/walk. Sprint up the hill and slowly jog down. You can repeat this going back and forth from sprinting and jogging. The sprints help build explosive strength and adds intensity, while the slow downhill jog makes your legs work to fight against gravity. Be careful running down hill.

Step-ups on stairs: If you are able to find a low bench or a set of stairs nearby, perform step-ups first with one leg then switch to the other.

Calf raises: Hold onto the stair railing for balance. Stand on the edge of the stair and rise up onto your heels. Drop the heels down towards the ground then repeat about 30 seconds.

Finish your jog or fast walk and take time to cool down, do some static stretches, and enjoy the scenery.

—Submitted by Florence S., University of Saskatchewan

Standing upright, extend your arms over your head then bring them down, inhaling as you extend, exhaling as you bring them down. On the third extension, bring your hands all the way down to the ground. Move to downward dog position. Keep your back straight and inhale and exhale. Lift your right leg then bring it forward next to your right hand. Raise your arms above your head, bringing you to Warrior I position.

Hold for 10 seconds. Turn and open your arms straight out by your sides, into Warrior II position. Hold for another 10 seconds. Go into Reverse Warrior by raising your right arm overhead and letting your left arm fall down by your side. Inhale and exhale. Go back to Warrior II, then back into Warrior I. Bring your hands to the ground on either side of your leg. Bring your other foot forward so your feet stand beside one another. Stand up slowly. Repeat entire sequence using your left side.

Go back to downward dog. Bring your knees to the ground. Practice cat stretch by alternating between arching your back with your head tucked down between your arms and extending your back with your head up. Go to baby’s pose by sitting back on your knees, resting your forehead on the ground, and stretching your arms forward.

—Submitted by Shuai W., University of California, Irvine