»
Lunch Crunch
Outdoor Strength Training
|
If you think you need a gym to improve strength, think again. This series of strength training exercises will make you stronger, without giving up your outdoor time.
|
For: All Athletes.
Time: Variable, 30–60 minutes.
Description: If you think you need a gym to improve strength, think again. This series of strength training exercises will make you stronger, without giving up your outdoor time.
Equipment needed: Chair or bench.
Many assume that strength training is an indoor gym thing, with lots of intimidating equipment, tight clothes and grunting. Not so. The following strength routine uses a small section of grass, a chair, and a tree limb.
Begin by finding a suitable location, ideally a small grassy area under a tree that has a branch that you can hang from (or it could be a bar or swing set). Bring out a chair or bench from the office or cafeteria, put it in your spot and go for a five-minute brisk walk to get warmed up. Vary your stride and arm swing as you walk to get your parts nice and loose.
Do this routine as a circuit, one set of each exercise, rest 30 seconds, on to the next exercise, rest 30 seconds, etc. Use the lower range of the reps if you’re just starting, higher end if you are experienced. For example:
-
Do 25 to 50 abdominal crunches (25 if you’re just starting, 50 if you’re advanced).
-
Rest 30 seconds.
-
Do 20 to 40 squats.
-
Rest 30 seconds.
-
Do 15 to 25 leg raises.
-
Rest 30 seconds.
-
Do 10 to 30 push-ups.
-
Rest 30 seconds.
-
Do 20 to 30 step-ups, each leg.
-
Rest 30 seconds.
-
Do up to 10 pull-ups.
-
Rest 30 seconds.
-
Do 15 to 25 dips.
-
Rest 30 seconds.
-
Start again at the top, do as many sets as time allows.
Description of the exercises:
-
Abdominal Crunches: using the chair to support your feet. Roll up gradually, not quickly, until your upper back is off the ground and return to your starting position slowly.
-
Squats: using your body weight. Stand with your feet slightly wider than shoulder width, put your hands on your waist, and squat down without bending forward at the waist. Go down until your thighs are parallel to the ground and come back up.
-
Leg raises: Lie on your back and raise your legs off the ground. Go up until your legs are nearly vertical and lower slowly until you get to a point where your back starts to arch, go back up to your starting position and repeat.
-
Push-ups: You know how to do these. Just keep your butt from heading skyward and you ending up looking like a triangle. Nice flat back.
-
Step-ups: Step up onto the chair, one leg at a time. Keep your upper body vertical as you step up, don’t lean forward. Do all the reps with one leg and then the other. Make sure your knee is aligned over your foot as you do these, don’t let it come inward.
-
Pull-ups: Another one you know how to do. Arms shoulder width apart, grab that tree limb. Use the chair for your feet if you need a little help.
-
Dips: using the seat of the chair. Face away from the chair as if you were going to sit in it, extend your legs out in front and grab the front of the seat with your palms. Bend your elbows and drop down, your back will be going up and down along the front edge of the chair.
|
|
|
Shopping:
(what is this?)