Outdoor Workout Challenge: Week 3
Try The Digest’s 4-Week Outdoor Workout Challenge: Week 3
If you would like to try Week 2’s outdoor workout, click here.
If you would like to try Week 1’s outdoor workout, click here.
ADVISORY 1: Be careful! It’s good to push yourself with new challenges, but if something is too difficult at first, start slow and work your way up in intensity. Of course, consult with a doctor if you have any concerns about starting a new exercise program.
ADVISORY 2: HAVE FUN!
WEEK 3: MONKEY AROUND
[ ] Monday | [ ] Wednesday | [ ] Friday | [ ] Saturday
Walk Up or Jump* on Stairs: 3 minutes
Find some stairs on a jungle gym and walk up and down them as fast as you can for 3 minutes.
*For a challenge, jump instead of walk.
Tricep Dips on Stairs: 3 sets, 12 reps
Find stairs or a low ledge of a jungle gym. Put your hands behind you on the step or ledge, knees bent and feet on floor. Bend at the elbows and lower your body down. Push back up to straight arms and squeeze your triceps.
Plank on Swing: Hold for 60 seconds
With your feet on the ground, place your hands on the seat of the swing and lean your body forward. Squeeze your muscles to keep your body steady. The lower you go, the harder it will be.
*For a challenge, place your feet on the swing and hands on the ground.
Swing Crunches: 3 sets, 15 reps
Position yourself in a plank position with your feet on the seat of the swing and your hands on the ground. Bend at the knees and pull your legs into your chest.
Pikes: 3 sets, 15 reps
Position yourself in a plank position with your feet on the seat of the swing and your hands on the ground. Bend at the waist, pull your legs in and push your butt up to the sky.
Leg Raises: 2 sets, 30 reps each leg
Stand straight holding on to the side of a jungle gym for stability. Lift right leg back behind you as you squeeze your glutes. Repeat motion with left leg.
Holding Position on Bar: 90 seconds
Place your hands on a bar and push your body up so your arms are straight. Squeeze all your muscles and hold your body in this position.
*For a challenge, do some pull-ups! If the bar is too low, put your legs out straight in front of you on an angle and your feet on the ground. Pull chest up to the bar.
Stay tuned for next week’s outdoor workout challenge (Week 4), or check out the full outdoor workout on page 68 in the May | June 2014 Issue of The Digest