Embrace the heat and elevate your fitness with these invigorating outdoor workout ideas!
The sun is shining, the birds are singing, and the air is filled with the sweet scent of summer blooms. It’s the perfect time to take your fitness routine outdoors and soak up the rejuvenating power of the season.
Summer brings with it a unique opportunity to break free from the confines of indoor gyms and embrace the natural world as your workout playground.
So, grab your workout gear, sunscreen, and water bottle – it’s time to embark on a high-energy outdoor summer workout that will leave you feeling invigorated, revitalized, and more connected to nature than ever before.
Deer Valley Athletic Club is a family-friendly – and focused – environment in Boone, NC, with fitness classes, a full gym, pools, tennis, pickleball, and much more for all ages. Join today or learn more.
1. Sun Salutations Yoga Moves
Kick off your outdoor summer workout with a series of sun salutations, a classic yoga flow that stretches and strengthens your entire body.
- Start by standing tall, then reach your arms overhead as you inhale.
- Exhale as you fold forward, placing your hands on the ground, and step back into a plank.
- Lower down into a push-up, then arch your back into upward-facing dog and push back into downward-facing dog.
- Repeat this flow for 5-10 rounds, focusing on your breath and embracing the warmth of the sun.
2. Enhanced Downward-Facing Dog
Engage your upper body, core, and balance with this dynamic movement.
- Begin by placing your hands on the ground in front.
- Creating an inverted “V” shape resembling downward-facing dog.
- Form a triangle with your hips raised and your head between your arms.
- Shifting weight from feet to hands, lifting hips to stand on tiptoes.
- Maintain balance, engage your core, and hold the “A” shape position.
- Steadily breathe and focus on core strength.
- Return to the starting triangle formation, and repeat the steps.
- Perform this movement at your pace, engaging your upper body, core, and balance. Start with a few reps and gradually increase over time.
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3. Plank with Shoulder Taps
Challenge your core and improve your upper-body stability with the plank shoulder taps.
- Start in a high plank position, with your wrists directly under your shoulders.
- Lift one hand and tap the opposite shoulder, then switch sides. Maintain a strong plank position throughout, keeping your hips steady and engaging your core.
- Perform 3 sets of 12-15 taps on each side to work on your core strength and balance.
4. Squat Side Kick
Enhance your lower body strength, balance, and core engagement with the squat side kick.
- Begin with the standard squat position.
- Watch this video for a few tips for your standard squat position:
- As you stand up from the squat, lift one leg to the side, keeping it straight or slightly bent.
- Extend the leg out to the side, aiming for hip height or higher, and engage your outer thigh muscles.
- Focus on maintaining balance, keeping your core engaged and the standing leg slightly bent.
- Lower the leg back down and bend into a squat again.
- Alternate sides with each squat, performing the sidekick. Aim for 8-12 reps on each side to start, gradually increasing as you get comfortable. Breathe naturally throughout the movement, exhaling during the kick.
5. Tricep Dips
Sculpt your arms and improve upper-body strength with tricep dips.
- Find a sturdy elevated surface like a low wall or a set of steps.
- Sit on the edge of the surface with your palms resting beside your hips, fingers facing forward.
- Slide your hips off the surface, bending your elbows to lower your body toward the ground.
- Push back up to the starting position. Aim for 3 sets of 12-15 tricep dips.
6. Up & Down Movement with Static Feet Position
- Start by standing with one foot slightly in front of the other, back foot on its toes, maintaining a steady stance. Tighten your core muscles for stability throughout the movement.
- Slowly lower your back knee to the ground, keeping your feet in the same position. Maintain balance on your front foot as you lower your back knee.
- Push through the front heel and engage your leg muscles to stand back up.
- Perform the entire movement smoothly without changing foot positions.
- This movement engages your entire body, improving musculoskeletal fitness and contributing to overall health.
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7. Park Bench Step-Ups
- Utilize a sturdy park bench or elevated surface for a simple yet effective lower-body move.
- Step up onto the bench with one foot, then bring the other foot up to meet it.
- Step back down and switch legs.
- Aim for 3 sets of 15-20 step-ups on each leg.
- This exercise targets your quads, hamstrings, and glutes, helping you build strength and stability while enjoying the beauty of the outdoors.
8. One-Leg Stand Up Exercise
- Begin by standing on one leg, the other leg slightly lifted and extended forward. Keep both hands extended straight in front of you for balance.
- Slowly begin to sit down on the leg you’re standing on, as if you’re lowering yourself onto a chair. Focus on maintaining your balance and keeping your lifted leg straight and off the ground.
- Continue descending until you’re in a seated position on the standing leg, keep your lifted leg still off the ground.
- Push through the standing leg, engaging your leg muscles, and gradually rise back up to a standing position.
- Return to the original one-leg standing position, maintaining your balance on the supporting leg.
Variation for beginner:
Sit in a chair with one leg extended straight ahead. Using your leg and core muscles, attempt to stand up on the other leg while keeping the extended leg off the ground. Throughout the movement, ensure that your back remains straight, and your movements are controlled.
This exercise improves balance, strengthens leg muscles, and engages core stability. Remember, if using a chair for support, make sure it’s sturdy. As your strength and balance improve, you can challenge yourself by performing the exercise without support.
9. Bicycle Crunches
Engage your core and target your obliques with bicycle crunches on the grass.
- Lie on your back, lift your shoulders off the ground, and bring your right elbow toward your left knee while extending your right leg.
- Alternate sides in a pedaling motion. Perform 3 sets of 20-25 bicycle crunches to build a strong core foundation.
Deer Valley Athletic Club: Your Local Tennis Club and Gym
Now that you have this exciting lineup of outdoor summer workout moves, it’s time to put them into action. Each exercise offers a unique challenge to different muscle groups, ensuring a well-rounded workout that leaves you feeling strong, energized, and ready to conquer any adventure.
Find a beautiful outdoor space, whether it’s a park, a beach, or even your backyard, and let the sun and fresh air invigorate your workout. Remember, consistency is key, so aim to incorporate these moves into your routine a few times a week to see progress and enjoy the multitude of benefits they offer.
As you embark on your outdoor summer workout journey, make sure to listen to your body and adapt the exercises to your fitness level. Lace up those sneakers, put on your workout attire, and let get started your outdoor summer workout adventure.
Ready to begin? Join Deer Valley today or call 828-262-3337 for more information. Follow Instagram and Facebook for more tips and inspiration.
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