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With the beautiful weather and the kiddos out of school, my kids are wanting to play outside every single day. Rather than let their play interfere with whatever workout time I may have had, I decided to design a workout that you could do in the backyard while your kids are running around (sometimes they even get in on it with me and sprints become games of tag!). Even if you don’t have a large backyard immediately available, you could easily do this in a park or anywhere outdoors (or even indoors) that gives you a little room to move. So lace up and let’s get outside! We’ve got some wok to do…
Equipment needed:
-large, grassy outdoor area (or large open indoor area); about 30 yards (90 feet) unobstructed length
-bench, table, chair, or step to step up on
The Warm up
Either a jog around the block, some jumping jacks, or a jumprope. About 3-5 minutes worth just to get the blood pumping.
The Workout:
1. Sprints
Sprint the entire length of the yard as fast as you can, then jog back.
Repeat 5-10 times (depending on the size of your yard).
2. Bear Crawls
Crawling on your hands and feet – great for your shoulders, hips, and core!
Bear crawl the entire length of your yard and back.
Repeat 2 times
3. Long Jumps
Stand with your feet shoulder-width apart. Leap forward as far as you can. Repeat all the way down the yard. Explosive movements add strength and definition to your legs and core.
Down the yard and back.
4. Jumping Jacks
25 jumping jacks – (I assume that you know how to do these!)
5. Reverse Lunge Step-Ups
Use a picnic table, bench, sturdy chair, or even the bottom two steps of a flight of stairs. Step up onto the step with your right leg and march your left knee up (see image below). Step back down to the ground with your left leg and perform a reverse lunge by dropping your right leg way back behind you and bend your left knee until your left thigh is parallel to the ground. That’s one rep.
Repeat 15 times, then perform 15 more on your right leg.
6. Push-Ups
Full if you can; “bench push-ups” if you must (make sure you can complete all recommended reps!). “Bench push ups” are performed with your hands on a bench and your feet on the ground.
Repeat 15-20 times.
7. Bench Dips
Using a picnic table, bench, sturdy chair or even the bottom step of a flight of stairs, to perform triceps dips. Great for the back of your arms!
Repeat 10-15 times.
8. Side Lunge
Great for the side of the hips – glute groups! Traveling lunges (10 on the right as your body moves to the right) kick up the intensity!
Repeat 10 times to the right and then come back 10 to the left (20 total).
9. Running Butt Kicks
Start to run/jog forward but bring your heel to your glutes with every step (be careful not to arch your back). This move isn’t so much about running distance as it is bringing your heel up to your glutes repeatedly (should feel it in the hamstrings down the back of your leg). Run the entire length of the yard (or space you are working out in) and back.
Repeat 2 times.
10. Running High Knees
Stand with your feet pointed straight ahead and hip-width apart. As you run the length of the area you are working out in, lift your knees as high as possible with each step (try to at least get them to your waist). If it helps, hold your hands in front of you at waist-level and try to have your knees touch them each time. This move isn’t so much about distance as it is getting your knees up high (great for the abs!).
Repeat 2 times.
Beginners: Do entire workout 1 time.
Intermediate: Do entire workout 2 times.
Advanced: Do entire workout 3 times.
Looking for more awesome workouts like this one? You might be into our 8-week Beginner Workout and Advanced Workout programs! These ebooks contain over 50 workouts each, delicious healthy recipes, and everything you need to Tone and Tighten! (Click the pics below to be taken to more info about the books)
Make it happen,
Jared
