Ashley Olsen: Hi guys, welcome to watchmojo.com. I am your host Ashley and today I am going to demonstrate how to get a great outdoor workout that can be done in a park, at beach or your own backyard.
So, what I have with me today is of course proper workout attire, a resistance band used for upper body workouts, lower body workouts and core workout which will be attached to either a pole or a tree. You can also bring a watch heart rate monitor or a timer to time your exercises and track improvements. This will help you keep on tracking also increases fat burning and remember to always bring a water bottle to keep you hydrated.
So, let’s get started. The circuit I am going to demonstrate is four exercises at 30 seconds each to burn fat quickly and for each exercise do as many reps as you can within those 30 seconds. Before you start, take a five minute jog or jog on the spot to get your blood flowing and your body warmed.
So, the first exercise is squat press, feet are shoulder width apart and the band is underneath the feet, make sure the band is in the middle of the shoe not in the front or at the back. Your arms are starting near your shoulders. You are going down and pushing right up and do as many reps as you can within those 30 seconds. So, for the second exercise we are going to the ground to do a set of pushups. Do as many as you can in 30 seconds and if needed you can go in your knees all depending on your fitness level. For the third exercise, I am going to wrap my band around the tree.
So, I am going to sit in a ski tuck position, pulling arms back into a back row as many as you can for 30 seconds. For the fourth exercise, I am going to add in a leg workout, it very similar to a speed skating motion, it’s a one leg plyometric takeoff going from one side to the other dropping low into each leg, pushing off nicely and strong into your next step for 30 seconds. Four exercises 30 seconds each nonstop, give yourself a minute to breathe, after that minute you are going to repeat it again.
If you want to kick it up a little instead of the minute recovery, use jumping jacks, jog on the spot or high knee to keep your heart rate going. It’s up to you and how you want to turn yourself, it’s where you have it you don’t need a gym all you need is your body weight. You have any incredible workout and it will only take you ten minutes.
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