5 No- Equipment Outdoor exercises To Jumpstart Your Spring
Body weight exercises bust one of the biggest fitness myths that you need equipment and heavy weights to perform a solid workout. With spring finally here and the weather warming up, body weight exercises offer you the perfect opportunity to take your fitness routine outside and enjoy the sunshine! Here are 5 no-equipment exercises that our experts at AG Fitness recommend:
1. Mountain Climbers
Mountain climbers is a full body exercise, targeting the core, arms, shoulder, back, chest, legs, and glutes in a singular movement.
1. Start in a tall plank position, with your hand directly on top of your shoulders
2. Bring your left knee toward your chest, then alternate each leg
3. Keep the top half of your body stable while running against the ground with the lower half of your body
2. Skater Jumps
Skater jumps improve balance and stability while targeting the lower body, including your quadriceps, glutes, hamstrings, and calves.
1. Stand with your feet hip length apart
2. Move one slightly behind the other diagonally
3. Jump to the other side and repeat foot placement
3. Burpees
Burpees are a full body exercise targeting the legs, core, shoulders, chest, and arms.
1. Start at a standing position with feet hip width apart
2. Either step or jump your feet back into a plank
3. Perform a push up (on your knees or not!), and jump or walk your feet back to directly behind your hands
4. To finish the burpee, jump vertically with hands above head up and reach above head
4. Curtsy Lunges
The curtsy lunge is a lower body exercise targeting the glutes, quads, hamstrings, and inner thighs, while also engaging the calves and core for stability.
1.Stand with your feet hip length apart, hands at your side
2. Step back with a foot behind the other, bring arms together at chest
3. Go low until both knees are bent parallel to the ground
5. Flutter Kicks
Flutter kicks are a core and lower body exercise targeting the abdominal muscles, hip flexors, and quads, while also engaging the obliques and lower back muscles.
1. Lay down with back to the ground
2. Tighten core, lift both legs a foot above the ground
3. Flutter each leg up and down (like a butterfly) while hovering in the air
Maximize Your Workout: Tips from AG Fitness Trainers
How many sets maximize a no- equipment workout?
“We always like to do three sets. For the first set 30 seconds each move, the second set 45 seconds each and 60 seconds for the third set for stamina building. If you’re looking for muscular endurance for the first set do 10 reps, 12 reps the second, then 15 reps during the third set. As always adjust accordingly”
-Vinny Celeiro, Personal Trainer
How can you raise intensity without adding equipment?
“Utilizing time and tempo are ways to intensify the workout. In some instances, executing the exercise slower is going to be harder. Each of these movements we have done have modified versions as well as high- intensity versions to change the workout”
-Nicole Lee, Asphalt Green Director of Fitness
