Autumn is the absolute perfect time to take your workouts outdoors. It’s not too cold and not too hot; it’s just the right temperature to keep even Goldilocks happy and fit! No, I’m not talking about way-too-obvious workouts like running on the track and swimming. I’m talking about six awesome, butt-busting exercises that you thought you could only do at the gym. A double win of fresh air and a killer workout
Our suggestion:
Get your cardio in by running to the park or playground, and then complete about three sets of eight to 12 reps of each of the following exercises for a full-body workout.
1. Lunges on the Slide
These are great for toning your glutes and hamstrings. This exercise also challenges your balance, which can help build strength in your abdominals.
Stand at the bottom of a slide (with your back to it) and lift one leg back onto the slide. Then bend the knee of the leg that is on the ground, making sure your knee doesn’t pass your toe. Press through your heel up to the starting position. Repeat on the other foot.
2. Swing Knee Tucks
These are very similar to the TRX knee tucks that are killer for your abs. Get into a push-up position with your feet resting on the swing. Bend your knees and bring them toward your chest, then straighten. Make sure to keep your back straight and your shoulders and arms aligned. Repeat.
3. Slide Sit-Up
Goodbye, incline bench. Hello, slide! Lie down on the slide with your head facing the bottom and hook your feet around the rails. Then brace your abs and simply complete a full sit-up.
4. Triceps Dip on Bench
Toned triceps are usually associated with the chiseled-arms look that everyone is after. Step up your dips with the use of a bench.
Position your hands shoulder-width apart, slide your butt off the front of the bench and bend your elbows until you hit about 90 degrees. Slowly extend back up into a slightly bent position (almost straight) to complete one rep.
5. Step-Up on Bench
Place one foot on the bench and simply step up, then bring your other foot up. Focus on pushing through your heel rather than your toe for maximum benefits for your glutes and hamstrings. Step down with the same foot you started with, and then repeat on the opposite side.
6. Burpees
Burpees are a part of any essential hardcore workout. They speed up your heart rate immediately and work large muscle groups, so they really ignite those calories.
Begin standing with feet shoulder-width apart and bend your knees into a squat. Place your hands down on the ground and kick your feet back so that you are in a plank position. Now complete one push-up, bring your feet back to the original squat position, then jump up. Repeat.