The weeks of Summer are slowly ticking down and we want to make sure you get all the time you can outside, soaking up the rays – because the best part of the warm weather is of course, a great workout.
At the start of the summer we shared you with where to run in town depending on your level of endurance, well now lets add some toning into the mix.
This is the plan, and we think you can handle it.
Revisit our running routes, and before or after your run, follow the below upper body exercises and video tutorial for each. This video and videos to come are part of our series called Work it Outdoors, in collaboration with JVM Creative.
1. Alternating Bicep Curls.
Start with your feet hip distance apart and your arms extended by your sides with a weight in each hand, palms facing out. Alternate right and left bicep curls – then both arms at the same time.
2. Standing Row to Kickbacks.
Stand with feet hip distance apart. Bend your knees slightly and pitch your chest forward. Extend your arms out in front of you at a 45-degree angle from your thighs – A weight in each hand, palms facing in. Pull your arms in and back along the side of your body for your row – Then extend from your elbows to your kickback.
3. Bench Dips.
Find a curb, chair or park bench. Sit down and place your hands on the edge, fingers facing your booty. Walk your feet out – The farther away your feet are from you, the harder it will be. Raise your seat and take a reverse push up, sending your elbows straight back behind you. Lift your toes off the ground for an extra challenge.
4. Plank Rows.
Start in a straight-arm push up position with a weight in each hand. Lift your right arm up towards your shoulder, sending your elbow back. Repeat with your left arm. Keep alternating arms, maintaining a strong core and steady hips.
5. Full-Range Push Ups.
Lay down on your mat and place your hands right next to your shoulders. Lift yourself up into a straight-arm plank. Take a full-range push up sending your elbows straight back. Try to keep your elbows as close to your body as possible.
Just remember, as long as you are moving, you are working out. Take advantage of the time you have outside, because we all know that sooner than we think, Winter will be here!
Lisa Bruno is the co-founder and director of business development at Work it Out Fitness Studios<http://www.workitoutgym.com> in Hoboken. Bruno is an avid fitness and nutrition enthusiast (and has been since a very young age). She holds a bachelor’s degree in Food & Nutrition and is currently pursuing her certification as a Registered Dietitian.