Want to prepare yourself for your next active outdoor adventure? Try this fun and simple full-body workout designed to enhance your health- and skill-related physical fitness. Take the workout outside for some fresh air, sunlight and a mental health boost!
The warm-up
To warm up, march or jog on the spot for two minutes. Be sure to pump your arms to get your upper body warm as well.
The workout
Perform the five exercises below as quickly as possible and do one to two cycles, moving at a quick pace from one exercise to the next. You can perform these exercises at three levels:
- New to exercise: 30-second intervals, 10-second rests
- Confident exerciser: 45-second intervals, 15-second rests
- Exercise pro: 60-second intervals, 30-second rests
The moves
1. Burpee
Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor in front of you, shifting your weight onto your hands. Jump your feet back to a plank position, forming a straight line from your head to heels. Jump your feet back so that they land just outside of your hands. Reach your arms over head and jump up into the air, then repeat.
2. Push-up
Lie on your stomach with your feet shoulder-width apart. Bring your hands directly under your shoulders. Keeping your back straight and core tight, push your bodyweight up on your knees until your elbows are extended (but not locked). Now, slowly lower yourself back to the ground. Then, return to your starting position and repeat.
3. High-Plank to Toe-Touch
Start in a high-plank position. Push your hips up and back high, keeping your legs straight (think inverted “V”). Take your right hand and reach for your left toe. Return to the high plank position, back straight and your hands under your shoulders. Repeat with your left hand.
4. Jumping Jack
Stand with your feet together and your arms by your side. Jump both feet out to the sides; at the same time, lift your arms over your head as high as possible. Your body should look sort of like a star. Jump to bring both feet back together as your arms return to your side.
5. Skater
From a standing position, shift your weight onto one leg, bending your knee lower than your hips a few inches while crossing your opposite foot behind you (off the ground). Jump diagonally by pushing off your supporting leg (focus on vertical leap). Land softly on your opposite leg, cross jumping your leg behind you and swinging your arms across your body. Quickly repeat, jumping to the other side.
