© Maggie Blakney / maeblakphotography.com
By Michelle Levine
If you struggle with maintaining a regular workout routine, the key to staying motivated, encouraged and accountable is to find a group of like-minded people who love to challenge themselves the way you do. This makes working out more fun and also makes you feel like you’re a part of something.
In the virtual forum, Zoom workouts have been a great way to keep connected by having dialogue and interaction with the instructor and other participants. Now that the warm weather has arrived, outdoor workouts are a great way to get back to an in-person fitness culture.
Outdoor workouts come in many shapes and sizes, from taking a jog or going on a bike ride to participating in an outdoor bootcamp. I love exercising outside because the world is your gym, and with little to no equipment, you can still get in a challenging workout.
Whether you’re taking it outside or staying at home, here’s a great routine that you can do on your own or with a workout buddy. Each exercise has an indoor and an outdoor option. All you need is a timer, a bit of space, some tunes, and you’re ready to go!
This workout can be done as an express circuit or a longer one. For an advanced version, do the full circuit three times.
Bulgarian split lunge
Outdoor option: Bench or ledge
Indoor option: Chair or couch
- With your back facing the seat of the elevated surface, plant your right foot on the ground, and bring your left leg up so that your toes are on the top edge of the elevated surface.
- Keep a slight bend in your standing leg, and lower yourself into a lunge position.
- Bring yourself back upright, keeping your other leg on the elevated surface the entire time.
Set your timer for 45 seconds and lunge on the right leg until your timer goes off. Break for 15 seconds then switch to the left leg and repeat for 45 seconds.
Step-ups + knee drive
Outdoor option: Bench or ledge
Indoor option: Chair or couch
- Facing the bench, plant your right foot on the ground and place the left foot on the seat of the bench.
- Using your left leg, step up onto the bench and drive your right knee up towards your chest.
- Step back onto the ground with the right foot, with your left foot staying on the seat of the bench.
Set your timer for 45 seconds and step up with the right leg. Break for 15 seconds, then switch to the left leg and step up for 45 seconds.
Static skaters
- Stand with your feet wider than your hips.
- Bending your right knee, touch your left hand to your right toe, keeping your left leg in place and extended straight.
- Switch to bending your left knee, touching your right hand to your left toe, keeping your right leg in place and extended straight.
Set a timer for 45 seconds and alternate from left to right for the full timer.
Squats
Outdoor option: Bench or ledge
Indoor option: Chair or couch
- With your back facing the seat of the bench, stand with your feet hip width apart, knees slightly bent.
- Engage your core, and start to lower yourself until your rear is just about to touch the seat of the bench.
- Bring yourself back up to your starting position.
Set your timer for 35 seconds and squat the full time. Rest for 15 seconds, then repeat a second time.
Level Up Option! Add a double pulse at the point right before your rear touches the bench.
Walking lunges
- Start standing with your feet parallel, hip width apart.
- Step forward with your right foot until your front and back leg are in a 90-degree angle lunged position.
- Step your left foot forward to meet your right foot in a standing position.
- Step your left forward until your front and back leg are in a 90-degree angle.
Set your timer for 45 seconds and walk the length of the room or along a path outdoors. If you run out of room, turn around and keep lunging!
Elevated plank to knee-in
- Start in a tabletop position on the ground, with your arms extended below your shoulders, palms flat on the floor.
- Step your feet up onto your elevated surface, until your body forms one long line.
- Engage your core and carefully draw one knee into your chest. Place the foot back onto the elevated surface and draw in the other knee.
Set your timer for 45 seconds and draw your knees into your chest for the full timer. Your other option is to just hold the plank in place.
For more workouts like this one, follow Michelle on Instagram at @michlwellness, and join her on MichLWellness.com for live and on-demand workouts.
Michelle Levine is a Holistic Health and Wellness Coach, a Personal Trainer, Group fitness instructor and the founder of MichLWellness. She strives to share easy tips for living your healthiest life, offering recipes, meal planning, fitness classes, lifestyle & wellness tips & resources through the MichLWellness members’ platform.
