For starters, outdoor training puts you in an ever-changing environment that challenges your brain as much as your muscles. Secondly, its FREE! Read what one of my eNewsletter subscribers wrote about my Playground article: “Hey Todd, Great topic. I currently work across the street from a playground in Harlem, NYC and let me tell you, you are absolutely right!!!" "These dudes are ripped, these guys do pull-ups, dips and push-ups. And you couldn’t tell the difference between these guys & someone who pays for an expensive gym. Especially with the economy the way it is, i think this is a great topic at the perfect time!!!” - Lou So… ...to continue with Why Workout Outdoors… You have to adjust swiftly to different terrains, inclines, and obstacles. This improves balance, agility and coordination. Which means more muscles are working to do a similar indoor workout and you will actually be burning more calories. The biggest payoff is the way you’ll feel. The outdoors can help invigorate your spirit and revitalize your emotional power. So, tune in to nature and try some of these alternative workouts. Parks, playgrounds, hills, hiking trails, tracks, stadium stairs and beaches are just a few of the options from which you can choose. Your own body weight provides the resistance for a tough upper body workout and picnic tables, park benches or fallen trees are ideal for step-ups, dips, and push-ups. Climbing up the steps at your local sports stadium is also a great high-intensity cardiovascular workout. Make the most out of the steps by using them for exercises such as lunges or incline push-ups. Playgrounds have great equipment for pulling exercises like pull-ups, chin-ups and rows. Try this sample Park workout: 1. Jog or briskly walk5 minutes to warm up 2. Stop at an area that is fairly flat for some dynamic flexibility/strength movements: - Jumping jacks – ankles, calves, and shoulders warm up x 24 - Cross over toe touches – hamstring stretch x 24 total (12 per leg) - High knee hug – hip flexor stretch x 24 total - Lateral lunge – adductor stretch x 12 total - Walking lunges – quads, glutes, and hips stretch x 12 total - Hold a plank x 30 seconds 3. Jog or walk to stairs of choice and do step ups or climb them fast for 30 seconds 4. Jog or walk to a bench and do push-ups (incline or on ground) x 12 5. Jog or walk to another bench and do single leg split squats x 12 total Start out with one circuit (#2 – 6) and work your way up to four circuits. Try this workout 2 – 3 times per week with at least one day of rest in between sessions. For my obstacle course racers, hit the trail and find downed trees, rocks, stumps, etc to use as your "park bench." Find branches you can do pull ups or body rows from. Pick up rocks, logs, etc that you can press overhead and/or do deep squats with. Try adding a circuit each week to increase the difficulty or for advanced exercisers, increase the reps for each exercise. Get Fit, Todd Cambio, CSCS P.S. Playground Workout at: http://www.toddcambio.com/take-your-workouts-to-the-playground/
