Heading outdoors for a sweat session!

This is my FAVORITE time of year. It's not too hot or too cold, it's just right! Many think they have to have a gym membership, a trainer or access to group fitness. But the truth is you can head out your own backyard! (or in our case the back parking lot at work)

We took to the pavement, curb and grass at work to get in a good sweat session during lunch break. The breakdown of this workout is 45 seconds of exercise, 15 seconds of rest. 

The first time through everything is on the right (if the exercise has a "side"), the second on the left.  Take a water break in between rounds. Start with 2 rounds working your way to 4.

The key is doing what you can, if you can't go the whole 45 seconds work on what you can and a little longer and quicker each time. Stay consistent and focused on form. This is meant as a guide and can be modified to your level!

GO GET 'EM!

Up & Down the Pavement
Frog Jumps - Squat all the way down, hands touching the ground, spring up.
Low Lateral Shuffle - Stay low, shuffle to the side
High Knees - Run, bringing your knees as high to your chest as you can
Butt Kick Run - Lean forward slightly, keep your knees towards the ground and run pulling your foot to your butt
Walking Lunges - Deep lunges forward, arms up if you can
Side lunge/Curtsy Lunge - Step to the side leaning all your weight onto one leg (right the first time), followed by a step behind "curtsy" with the opposite leg. Return to start.
Skaters - Jump/step out to the side, touch back, repeat on other side

Curb it

Push Ups - Feet on the ground, hands on the curb. Widen your feet for a lighter level
Jump ons  - Feet together, jump on to the curb and back off. For more of a challenge increase the speed
Tricep Dips - Hand facing your bottom, propped up on the curb, lower bending elbows into an "L" and return
Step Lateral with straight side leg lift - Bent leg on curb, straight leg on pavement, lower the bent leg until the opposing leg touches the ground, straight the "curb" side leg, and raise the opposing leg out to the side

Scissor Jumps - Alternating feet jump at the same time, switching legs each time landing, one leg bent on the curb and the other on the pavement (shown in picture)