5 Killer Outdoor Exercises

No time to hit the gym!

One of the best ways to burn calories is to train outdoors, where there’s plenty of room to sprint, throw, and explore your inner athlete. Training outside also provides a change of scenery from a sweaty, bustling gym to a technology-free zone; not to mention far more challenging terrain.

1. Hill-sprint workout

Warmup:
5- to 20-minute light run

The workout:
Hill sprints x 12, walking back down as active rest before completeing the next.
– Sprints 1-4: 50% effort
– Sprints 5-8: 75% effort
– Sprints 9-12: 90-100% effort

2. Sand-sprint session

Directions: Imagine you’re on a football field. Set up eight cones in a vertical line, each 10 yards apart. These will be your stations. First, perform the dynamic warmup. Next, start at the first cone (station 1) and do prescribed exercise. Run to the next cone and complete the designated exercise. Repeat until all eight stations are complete.

Perform each exercise for 60 seconds, resting 15 seconds after each exercise. Perform 2-3 times. After, complete the sprint ladders, which only require five cones. Rest 15-30 seconds between sprints. Finish with static stretch to bring your heart rate down and prevent muscles from tightening.

The scorching sand workout

Circuit 1: Stations
Station #1: Burpees
Station #2: Bicycle crunches 
Station #3: Pushups
Station #4: Skaters
Station #5: Plank
Station #6: Jump lunges
Station #7: Tricep dips
Station #8: Jumping jacks

3. Jump rope conditioner

Jumping rope is one of the most underrated workouts for coordination and athleticism. It’s also the perfect warmup for any workout. Cheyne Zeller, C.P.T., a New York-based strength and conditioning coach at New York Health and Racquet Club created this routine to improve coordination and sweat off the pounds.

Directions: Do 10 reps of each type of jump. Then, sprint for five seconds, turn around, and sprint for another five seconds to the rope. Do not rest between jumps. Vary the types of jumps every time you return to the rope. 

The jump rope conditioning workout
– Basic two-foot jump
– Double unders
– Single leg: alternating
– Single leg: same foot
– High knees: bring both knees up on jump
– Crossing feet in and out laterally
– Crossing hands

The killer kettlebell workout
1. Kettlebell squat hold with single-arm overhead press
While holding a kettlebell in a neutral grip, squat down and hold your body in a parallel squat position. Keep the kettlebell in a front rack position (elbow pointed forward and close to your body). Press the kettlebell overhead while maintaining a squat position. Only stand up when switching sides.

4. Resisted-sprint routine

Workout:
4 x 30-yard sprints with 60 seconds rest – no chute
6 x 30-yard sprints with 60 seconds rest – with chute
4 x 30-yard sprints with 60 seconds rest – no chute

Original Article: Mens Journal