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5 Awesome Outdoor Workouts

Matt Skeffington

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Mar 26 5 minutes read

Ready for some fresh air? Ready for some great workouts?

We thought so!

Combine the two and you have yourself one of the best immune system and health building combinations. There is nothing like being outdoors for your mental and physical well-being and to help you recharge those batteries.

Looking for a few simple, fun, and extremely effective outdoor workouts?

We've got you covered. Let's get into it!

1| Beginners Guide to Running

New to jogging? We've got your back.

One of the BEST ways to ease into running is with a run/walk approach. It's the perfect way to build up your running fitness and strength and most importantly ease your body into it.

Complete a full warm-up and make sure you have a watch or phone with you. You're going to alternate jogging lightly for 1 minute and then walking for 1 minute. Start with 10-15 minutes total and work to add a minute or two every week.

2| Shuttle Runs

This one is for our runners out there. This is an extremely effective track style workout geared towards improving your speed, agility, and overall fitness.

Here's how it works:

All you need is a stopwatch and a 25 yard distance or course. Use a marker like a cone or stick to mark your 25yd distance or run these on a football or track where the yardage is marked out for you.

100yd Shuttle Run: 

Start your stop watch and start running. You are going to run to your 25yd marker and back 2 times (100yds). Once you finish your 100yd shuttle run take a look at your stopwatch. However much time is left before the next minute starts is your rest. For example, if it takes you :30, you will have :30 of rest before your next rep. Complete anywhere from 10-20 rounds. 

150yd Shuttles:

These are tough! Instead of going down and back 2 times with our 25yd course, we are now going down and back 3 times (150yds). Start your stopwatch and start running. Once you finish your 150yd course, look down at your watch. However long it took you, that's how long you rest. Complete 5-10 rounds.

3| Body-Weight + Run/Walk Countdown

One of our favorite ways to mix up your outdoor workouts and keep things fun is by adding a variety of exercises and challenges.

Enter the body-weight + run/walk countdown.

Here's how it works:

Pick a distance to walk or run. We recommend anywhere from 20-100yds. That will remain constant.

You will start with 10 body-weight squats, 10 reverse lunges per leg, and 10 push-ups. If you're new to push-ups do them off your knees or an elevated surface like a bench, railing, or stair.

Once you complete 10 reps of each you will run or walk to your specific distance and back. Once you get back, complete 9 reps of each exercise, run or walk to your distance and back and move to 8 of each exercise. 

You can set a timer for 10-20 minutes and see how far down the countdown you can get or keep working until you finish the entire countdown.

4| Partner I-Go-You-Go Challenge

Grab a buddy and let's get to work! 

Step one is to pick a distance for you and your partner to either sprint, jog, power-walk to. The distance should take you roughly :30 to get to and back to your starting position.

Here's your challenge:

1st: Partner one will sprint, jog, or walk to the distance marker and back.

While partner one is going, partner two is completing burpees (If you're new to burpees do them off an elevated surface like a bench, railing, or stair) for as long is it takes them. Then switch.

2nd: Partner one will sprint, jog, or walk to the distance marker and back.

While partner one is going, partner two is completing body-weight squats for as long is it takes them. Then switch.

3rd: Partner one will sprint, jog, or walk to the distance marker and back.

While partner one is going, partner two is holding a front plank ((If you're new to the front plank do it from your knees or off an elevated surface like a bench, railing, or stair) for as long is it takes them. Then switch.

Start back over with your run and burpees.

Have exercise equipment? Feel free to sub the exercises above with your favorite kettlebell, dumbbell, barbell, or medicine ball exercises.

See how many rounds you can complete in 10-25 minutes.

5| Run & Calisthenics

Ready to increase the challenge of those runs? Looking to mix it up a bit?

Here's what I want you to do.

Next time you're out for a run, set a timer for every 3-5 minutes. Every time the timer goes off, complete 20 reps of one of the following exercises:

  • Push-Ups
  • Sit-Ups
  • Alternating Lunges
  • Squats
  • Mountain Climbers
  • Plank (:30)
  • Body-Weight Jumps
  • Jumping Jacks

Feel free to change the exercise you choose every time you complete it. 

Need some home fitness motivation?

Join our DSC Online Home Workouts! (perfect for all levels!)

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