Updated: Jun 29
With the hot weather upon us in the Pacific Northwest we thought we would drop our top 3 outdoor warm weather workouts. These workouts are designed by a doctor of physical therapy and have been made to be simple for everyone. Even if you just finished a course of physical therapy for back pain you could do these exercises and decrease the rest, depth, or difficulty. In this blog we will review 3 great outdoor workout ideas to help you get in shape this summer while enjoying the outdoors and getting some sun.
1. Outdoor Body Weight Bonanza
This first workout is for those of you who want an outdoor workout no equipment needed. This one you can do at the park, in your backyard, or the beach. Make sure to grab a towel and some water to stay hydrated.
EMOM (Every Minute On The Minute) you will hit the follow movements. Take 3 minutes rest between the 10 minute segments for a total of a 39 minute workout.
10 push ups
10 body weight squats
10 park bench dips
10 lunges each side
10 step ups each side
10 straight leg lifts
2. Outdoor Kettlebell Killer
Here is one for those of you who enjoy a great outdoor workout with kettlebells. You will want to grab your favorite Kettlebell. If you want to maximize strength, grab the heaviest KB you can. If you just want to get moving, grab a light one and join us for this outdoor exercise session.
Starting off we always want to get warm. Feel free to go through the warm up a couple times or add anything you need to feel prepared and ready to go.
25 bodyweight squats
25 jumping jacks
5 minutes of dynamic mobility and stretching
3 x 10 KB deadlift
3 x 10 Single arm row (each side)
3 x 10 Goblet Squats
Kettlebell Swings 5 x 20 sec on/40 sec off
Single leg balance KB Pass Back and Forth: 2 x 20 each foot
3. Trail Run
A local favorite from those around the Bellevue area is to hit the trails for some outdoor exercise. Trail running is great because it allows you to run on a varied surface, which will work the foot, calf, and ankles more than running on flat cement. Due to the uneven surface, there is a slightly increased risk of ankle sprains. To combat this, make sure to work on balance and stability training as well. The best thing we have seen to help reduce the risk of sprains in balance on soft surfaces and move to and from hard and soft surfaces through jumping or stepping. This will train the ankle to stabilize.
Start off with a manageable amount of time and try not to kill yourself the first time out. The better you feel after the run, the more likely you will continue to hit the trails.
4. paddle board
Paddle boarding is quickly increasing in popularity in the Pacific Northwest. One of the major reasons that we love paddle boarding as a mode of working out is because it requires balance, core strength, back strength, and arm strength. Simply standing on the board will work the stabilizing muscles in order to maintain your ability to stand on the board. If you aren't using the right muscles you will know it because it will end with a splash!
Paddle boarding also works the back and arms in a way that will support healthy posture. The back muscles that you use in pull the paddle are also some of the muscles that, when strengthened, can help to reduce upper back and neck pain. We suggest you bring some sun screen and water when you go.
Paddle boarding is often an activity that I recommend to my patients after physical therapy for back pain. This is because paddle boarding can be nice light movement for the back and is a great way to get outdoors with family and friends without putting too much stress on the low back.
5. Outdoor Games
One of our favorite ways to get a sweat is playing outdoor games. This is a great way to compete, get some sun, and great workout at the same time. Some of our favorite that include a good amount of cardio, strength, and balance include:
Remember, your workout doesn't have to be ground breaking. Keeping it simple, and fun is the best way to go with an outdoor summer workout. Your outdoor workout also doesn't need to be an hour. When in doubt, 1 is greater than 0. 15 minutes is better than not doing anything.
So get out there and get going!