outdoor workout

Outdoor Workout Challenge: Week 4

Try The Digest’s 4-Week Outdoor Workout Challenge: Week 4


If you would like to try Week 3’s outdoor workout, click here.
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 4: ON THE BENCH

Monday | Wednesday | Friday | Saturday | Sunday

Squats to Bench: 3 sets, 20 reps
outdoor workout
Stand facing away from bench. Bend at the knees and slowly lower down until your bottom taps the bench. Then come back up slowly and squeeze.

Step-Ups: 2 sets, 30 reps each leg
outdoor workout
Stand facing away from bench. Step up onto bench with right leg. Push up with right leg until both feet are on bench. Do as many as you can for one minute and then switch to left leg.

Split Squats: 2 sets, 30 reps each leg
outdoor workout
Stand facing away from bench with right leg up on bench and the left leg straight. Bend both legs until the right knee is almost touching the floor. Make sure your left knee is not bending passed your toes. Repeat with other leg.

Incline Push-Ups: 3 sets, 10 reps
outdoor workout
Position yourself in an incline plank position with your arms straight and hands on bench seat. Bend at the arms and lower your body down until your chest almost touches the bench. Push back up to straight arms.
*For a challenge, add a leg raise on the way down
**Or try decline push-ups with your feet on the bench and your hands on the floor.

Tricep Dips: 3 sets, 12 reps
outdoor workout
Position yourself facing away from the bench with your hands behind you on seat, 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.

V Crunches: 2 sets, 20 reps
outdoor workout
Sit on the edge of the bench with your legs straight out and your arms behind you on the bench for support. Bend the knees and pull legs in towards your chest. Straighten legs to return to starting position.

Bicycles: 2 sets, 20 reps
outdoor workout
Sit on the edge of the bench with your legs straight out and your arms behind you on the bench for support. Bend right knee and pull it into the chest. Straighten right knee while pulling in the left leg. Repeat.

Congratulations on completing The Digest’s 4-Week Outdoor Workout Challenge!

For the full workout:
Click here, if you would like to try Week 1’s outdoor workout,
Click here, if you would like to try Week 2’s outdoor workout,
Click here, if you would like to try Week 3’s outdoor workout,
or  visit page 66 in the May | June 2014 Issue of The Digest.