Functional For Life Blog

Equipment Free – Outdoor Workouts

This year has without question, shaken up our day to day way of living! The changes we have been dealing with have been wide reaching and the way we keep fit is no exception. With gyms and studios being closed throughout the year we have had to find other ways to keep ourselves fit outside these facilities! Online Personal Training has been a fantastic alternative for many, whilst other have cleared the shelves of their local sporting stores and built their very own state of the art home gym!

As mobile personal trainers we fortunately have the skill set and experience to deliver workouts at home, or outdoors. As we continue our mission to help educate them on how to improve our health and fitness, we figured there is no better time to deliver another round of exercises that can be performed outdoors with no equipment needed. In alignment with our no ‘one size fits all’ philosophy we have provided a beginner and advanced workout! Enjoy!

 

Disclaimer: The training and instructional content contained on this website should be taken as information and not medical advice. Please consult your health professional before attempting these exercises.

Mobility

Kneeling Hip Flexor Stretch:

  • Maintain a straight up right torso
  • Push hips forward and angle up slightly
  • Squeeze the glutei muscle on the grounded knee side for maximal results
  • Breath deeply and consistently througout

 

 

Leaning Forward – Back Stretch

  • Move your head down towards your knees in a slow controlled fashion
  • Ensure slight bend in the knees
  • Breathe deeply and consistently throughout

 

Sitting Adductor Stretch

  • Maintain an upright torso throughout for best results
  • Draw heels closer to the body to enhance the stretch

 

 

Childs Pose

  • Push hands forward whilst pushing hips back
  • Draw chin up towards the chest
  • As you advance this stretch, bring chest closer to the ground and allow hips to sink down and back further.

 

 

Pigeon Stretch

  • Vary the distance your chest goes from the ground in accordance with the level of stretch you want to feel

Outdoor Workout One – Beginner

 

Dead Bugs

  • Ensure lower back is pressing into the ground through this movement
  • If feeling in the lower back, maintain a bend in the knee and do not fully extend the leg out

Knee Plank

  • Maintain a neutral spine (flat back and hips) throughout
  • Draw belly button up towards back, to attain maximal activation

 

Reverse Lunge

  • Ensure the knee of the front leg does not go over the toes
  • Keep a neutral spine throughout
  • Lower knee of the back leg until it is just off the ground

 

 

Reverse Lunge

  • Keep a neutral spine through push up
  • Ensure elbows track straight back throughout the push up
  • If you can not perform a full push up, ignore the walk out and find a bench for an incline push up!

Mountain Climbers

  • Maintain a neutral spine throughout
  • Drive knees forward at a speed that suits you (slow and controlled with good form is always the priority)

Stationary Forward Lunge

  • Ensure the knee of the front leg does not go over the toes
  • Keep a neutral spine throughout
  • Lower knee of the back leg until it is just off the ground

 

Outdoor Workout Two – Advanced

 

Dead Bugs

  • Ensure lower back is pressing into the ground through this movement
  • If feeling in the lower back, maintain a bend in the knee and do not fully extend the leg out

Ankle Tap Crunch

  • Shoulders up off the ground and chin towards chest throughout the movement
  • Palms face up
  • Slow and controlled movement from side to side

Shoulder Tap Planks

  • Maintain a neutral spine throughout and ensure core is actively engaged
  • Aim to keep the hips and back square whilst you draw your hand up towards the opposing shoulder

 

Elbow to Knees Bicycle Sit Up

  • Maintain a neutral spine whilst rotating
  • Ensure a slow and controlled movement throughout

Push Ups

  • Maintain a neutral spine throughout the movement
  • Ensure a slow and controlled movement 
  • Elbows track straight back in both downward and push up phase

 

Ski Jumps

  • Bend knees and sink body into the landing (land softly)

Burpees

  • Maintain a neutral spine when kicking legs back and in
  • Aim to have feet jump in close to hands before progressing into the jump up phase

Lunge into Standing Hip Flexion

  • Ensure this is done with a slow controlled and coordinated movement when beginning
  • As competence grows increase the speed

Summary

We hope you found some value and new ideas in these workouts! As always listen to your body throughout each movement and if you experience and discomfort or pain stop and seek professional advice. If you found these exercises useful check out our blog on simple outdoor workout ideas! If you are thinking about personal training or for general exercise advice, you can contact us here! In these uncertain times we encourage you to stay safe, stay focused and keep up your fitness!

 

 

 

 

 

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