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Like many people, you may have limited access to gyms and not many workout options with partners unless you workout with someone in your household. However, nature has been shown to be a safer option for exercise given the natural airflow. These socially distanced workouts can easily be done in a park without any equipment and are ideal for the warmer days of spring. You can even invite your friends to join you for extra encouragement and support. (Just save the high fives and hugs for later when it's safer.)
Before you begin, warm up for at least three to five minutes by doing your favorite cardio moves or simply walking or jogging outside. If you don't have access to cardio equipment, jog in place for a minute and do two sets of the following:
- 10 Kniebeugen im Körpergewicht (Kniebeugen auf einer Parkbank)
- 3-5 nach unten gerichtete Hunde (von den Hüften nach vorne zum Boden schwenken, dabei den Rücken neutral halten)
- 3-5 schmutzige Hunde auf jeder Seite
- 5 Ausfallschritte mit Ellbogenrist pro Seite
The racetrack
In this workout, you'll perform each movement for maximum reps or distance in 30 seconds. When the 30 seconds are complete, take a 10-15 second break to move on to the next movement. Repeat until you have completed all seven movements.
After each round (completion of all seven exercises), rest for one to three minutes before moving on to the next round.
- Bear Crawl (gehen Sie für die maximale Distanz und mischen Sie sie, indem Sie bei der 15-Sekunden-Marke rückwärts gehen, um zum Start zurückzukehren)
- Alternativer Beinabstoß (finden Sie eine Stufe, eine Treppe oder eine erhöhte Oberfläche wie einen Stein, um dies auszuführen)
- Liegestütze (ändern Sie sich zu einem gebogenen Knie-Liegestütz wie diesem)
- Fahrrad Crunches
- Erhöhte Gesäßbrücke (Sie benötigen keine Gewichte, da das Körpergewicht schwierig genug sein kann)
- High Plank T-Wirbelsäulendrehung (an die Knie anpassen)
- Walking Lunges (in Bewegung bleiben, du bist fast fertig mit dieser Runde!)
Rest for one to three minutes before repeating this series for three to four rounds.
Plyo power
This workout can be attached to the circuit above for an added challenge, or used as a cardio finisher to a strength workout of your choice. Make sure you're properly warmed up for this workout, as it involves advanced movements that use more full-body strength.
Perform as many reps as possible for 15 seconds for each movement. When the 15 seconds are complete, rest for 10-15 seconds and move on to the next move. Perform this series of movements three to four times depending on your level of fatigue.
- Vorwärtslineare Sprünge
- Bergsteiger
- Zehenhähne (tippen Sie auf eine Treppe, eine Stufe oder einen stabilen Felsen)
- Springen und erreichen
Rest for at least a minute before repeating this series for another three to four rounds.
With these workouts, try to be as intense as possible with each movement, with at least a minute's rest between rounds. After completing these workouts, be sure to bring your heart rate back down to a recovery range with light walking before sitting down to rest.
One of the best things you can do for your overall health is to keep your body moving. So grab some friends (figuratively, not literally) and have them accompany you to this workout in the park.