Former NFL Player & Primal Health Coach Joe DiBernardo and creator of primaljoe.com, shared in the myfitnesspal blog that with our busy, on-the-go lifestyles, finding time to exercise can be challenging. For some of us, even driving to the gym can take longer than an actual workout. My training philosophy is a simple, yet effective, one that can apply more broadly than just toning your pecs and your glutes. This message is clear, KISS: keep it simple silly.
Outdoor full-body workouts fall nicely under this philosophy because you end up getting the most bang for your buck in the least amount of time. Being outdoors generates a greater hormonal response which increases your body’s ability to strengthen and build muscle faster. Plus, when you work out outdoors you reap the stress-reducing benefits of exposure to natural sunlight and being surrounded by nature.
Try these four movements that can be performed anywhere using your bodyweight as resistance:
1. THE SQUAT –
Imagine you are standing on a clock. Position your feet shoulder-width apart and point your toes at 10 and 2 o’clock. Shift your weight onto your heels and the outsides of your feet. Draw your belly in, inhale and lower your hips parallel to the ground or slightly below, depending on your level of fitness. Raise your arms to help balance and force your back into an upright position. Exhale and return to a full upright position.
2. THE PUSHUP
These may be done from a full plank position or from the knees depending on your strength. Place your hands slightly wider than your shoulders. Draw your belly in and keep your body straight like a board. Inhale and lower your chest as close to the ground as possible. Exhale and drive your body up to the starting position.
3. THE REVERSE LUNGE
Stand in an upright position. Inhale, step back and lower your hips to the ground. Be sure to shift weight to the heel and middle of the front foot to prevent pressure in the front of the knee, then lower the back knee toward the ground. Exhale and return to a full upright position and repeat the same movement with the opposite leg.
4. BENCH DIPS
Sit on the edge of a park bench with fingers gripping the edge of the bench. Shift your body forward so your hips clear the bench on the way down. Keep your knees bent at 90 degrees or less depending on your strength level. Inhale and lower your body keeping your hips close to the bench until your elbows reach 90 degrees. Exhale and extend your arms back to starting position.
- Start with a 10-minute walk or jog
- Do 10–20 repetitions of each exercise and perform a total of 3–4 rounds of each movement continuously.
- Finish with a 10-minute walk or jog
Rest between exercises and rounds and break up repetitions as needed. Focus on proper technique, while breathing in the fresh air and natural outdoor setting.