Wednesday's Workout

Keeping in theme with our outdoor workouts, this workout is a great way to tone up outdoors. You can pair it with an outdoor jog or walk or one of the workouts from last Wednesday’s Workout: http://fitnessfrugal.blogspot.com/2010/03/wednesdays-workout_17.html. Its best if you do this workout near a park or along a path that has benches and stairs but if you can’t find these things, go ahead and modify the moves by doing them without the equipment.

Walking Lunges- Stop during your walk or run and step the right foot forward and drop down into a lunge with each knee at a 90 degree angle. Bring the left foot in from behind and step it forward bending into another lunge. Repeat with the right leg so that you are lunging forward with a different foot each time and thus “walking” forward.

Pushups- Find a park bench or a tree and place your hands on the bench or tree with feet further out from the bench or tree to create an angle with your body. Bend arms into a pushup and then press back to straight arms.

Step Ups- Find a park bench or a set of stairs and stand facing the bench/stairs. Step right foot up onto the bench/stair and then bring the left foot up. Step the right foot down and then the left. Repeat. Try to pick up your pace to not only tone your glutes but to get the heart rate up.

Glute Squeeze- Stay with your bench or stair. This time step the right foot up and instead of bringing the left foot up lift the left leg straight out behind you thus squeezing the glutes. Then step down with the left leg and right. Repeat 15 times and then go to the left side stepping left foot up and squeezing the right glute with the right leg straight behind.

Ab Tap- This time sit down on the bench or step. Keep hands down by sides and holding onto the step or bench. Bring feet up so knees are bent in towards chest. Keep back straight and slowly tap one foot down towards the ground, switch feet and repeat.