April 01, 2020 2 min read

For the Outdoor Enthusiast

Studies suggest that even short daily amounts of nature improve our moods. If you can safely get outdoors and away from people, take a hike, jog, walk or bike ride. Or bring your workout to a park or your yard, Mr. Vlaun says. He cautions to keep a distance from other people and to bring hand sanitizer and disinfectant wipes to clean any equipment that you touch before and after using it.

Warm-up

Perform a series of arm rotations forward and backward followed by high-knee skips to get your blood flowing.

Circuit

Set up a circuit where you can rotate between exercises for three rounds. Perform each exercise for 45 seconds. Rest for one to three minutes between rounds. For added cardio, bring a jump rope and jump 45 seconds between exercises.

Bulgarian split squat

Place the top of your left foot on an elevated bench or low wall. Squat until the front leg is at a 90-degree angle. Perform on each leg.

Inverted row

Look for a parallel bar, tree branch or railing around waist height. Position yourself under the bar lying face up, grab the bar with an overhand grip, slightly wider than shoulder-width and palms facing away from you. Keep your body in a straight line and pull yourself up until your chest touches the bar. Lower yourself back down with proper form.

Bench dip with a kick

Sit down on a bench about knee height, hands next to your thighs. Walk your feet out so your knees are bent 90 degrees, lifting your bottom off the bench with extended arms. Hinging at the elbow, lower your body down until your arms form a 90-degree angle. When you come up, kick one leg straight. Repeat and alternate sides.

Pull-ups

Find a set of monkey bars or a strong tree branch and with an overhand grip just beyond the shoulders perform as many pull-ups as possible in 45 seconds. If pull-ups are difficult, do negatives where you hold the bar at chin level and slowly lower down, or just hold your chin at bar height and hold as long as possible.