Try The Digest’s 4-Week Outdoor Workout Challenge: Week 2
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 2: RESIST THE ORDINARY
[ ] Monday | [ ] Wednesday | [ ] Friday | [ ] Saturday
Resistance Band Squats: 3 sets, 20 reps
When outdoors, find a tree or pole and wrap your resistance band around it. Hold onto the handles and step back so there is some tension. Bend at the knees with your arms straight out. Return to standing position and bend the elbows pulling your hands into your chest.
*For a challenge, try single leg squats with one leg straight out in front of you.
Resistance Band Rows: 3 sets, 15 reps
Wrap the band around a tree or pole so it is level with your chest. Begin by holding the handles with arms straight out. Then lean back slightly, bend elbows and bring your hands to your chest so your arms are in a ‘T’ position. Squeeze your shoulder blades together.
Lateral Leg Raises: 2 sets, 30 reps each leg
Tie the band around a tree or pole so it is level with your ankles. Tie the other end around your ankle. Stand straight, placing your hand on the tree or pole for support. Raise the leg that has the band tied to it out to the side. Repeat with other leg.
Bicep Curls: 3 sets, 15 reps
Begin with arms at your sides, holding both handles and the band under both feet. Bend at the elbows so your hands are in front of your shoulders. Squeeze biceps, then lower arms down slowly.
Stay tuned for next week’s outdoor workout challenge (Week 3), or check out the full outdoor workout on page 67 in the May | June 2014 Issue of The Digest