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Summer Workout Hack – Get Out of the Gym & Train Outside!

Summer Workout Hack – Get Out of the Gym & Train Outside!


    Summer is officially here for those of us north of the equator. One of the things I like best about this time of the year is that the warm weather makes it possible lift weights outside, just like the cavemen used to train. I don’t know why, but I always make the most progress when I train outside.

    Benefits Of Training Outside

    Lifting weights in the great outdoors offers many benefits over the gym. Below are the most significant:

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    1. The sun exposure you get can help you get your daily dose of all important vitamin D.
    2. Studies show exercising outside helps improve your mood and increases the odds you’ll stick to your program.
    3. You can do exercises that aren’t as easy to perform in the gym like carries and throws.
    4. It’s more fun and social. Instead of simply getting in and out of the gym as quickly as possible you can easily make an even of your workout where you train hard with a couple of friends and then have a barbecue after.
    5. The fresh air is much more refreshing than the stale air of your gym.

    How It’s Done

    1. Find A Space – All you need to perform your workout is some open space. I prefer grass or sand. Working out on either surface allows you to train barefoot which makes the workout even more fun, and challenging. Try to find a location where you have enough room to perform walks and throws for at least 40 yards. This distance gives you enough space to perform dozens of exercises that cannot be done indoors.

    2. Equip Your ‘Gym’ – I like to keep it simple and take 3-4 kettlebells of varying weights. Other equipment that works great are gymnastic style rings and a sandbag. You can also take dumbbells and barbells with you. Even buckets or a duffel bag filled with sand will enable you to get in a great workout.

    3. Build Your Summer Workout – Working out outdoors really lends itself to total body workouts. I like to make each workout focus on either building muscle, increasing power, or improving my overall strength. In addition to that I make sure the workout helps improve my overall fitness levels too.

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    You can do pretty much any exercise outside that you can in the gym. While this is great, I recommend performing movements that aren’t so easy to do indoors. This includes carries, throws, and sprints. One of my favorite things to do is combine a traditional gym exercise like lunges with something like Farmer’s Walks which aren’t so easily to do inside.

    The Workouts

    Below are a couple of workouts that you can use to get started. The first emphasizes muscle building and power. The second workout is designed to help you lose fat and improve your overall conditioning levels. You can perform these workouts 3-4 times a week. I like to alternate them with a days rest between each.

    Adjust each to meet your fitness levels and goals. If you have been training for a year or so, feel free to add a few sets and rest less between each exercise. Those of you who are just getting into working out should perform them as written or rest longer between movements if necessary.

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    Workout 1 – Muscle & Power

    1. Overhead Kettlebell Throws – Throw the kettlebell overhead as far as possible 10 times. Rest 60 sec between throws.
    2. Push Ups (add a clap between each if you’re advanced) – 5 sets of 5 reps
    3. Squat -& Shoulder Press Combination – 5 sets of 5 reps
    4. Farmer’s Walks – 5 walks, carry the heaviest object possible for 25 yards per walk.

    Workout 2 – Burn Fat Fast

    1. Kettlebell Throws – Throw the kettlebell forward as far as possible for 30-40 yards. Rest and repeat 2-3 times with 60 seconds between sets.
    2. Walking Lunges – Shoulder Press Combination. Perform lunges by walking forward and holding a dumbbell or kettlebell for 25-40 yards. Perform a shoulder press between each lunge.
    3. Waiter Walks – Perform 3-4 walks for 2-3 minutes each while holding a dumbbell or kettlebell overhead in each hand.

    Some other great exercises and drills to do outside include:

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    • Drag weights attached to a rope for 20-40 yards for 3-5 sets.
    • Pull ups or inverted rows on a tree branch.
    • Alternate a strength exercise with sprints. This is a favorite of many Olympic sprinters. An example is to perform a set of squats or push ups for 5-8 reps and then immediately sprint for 20-40 yards. Repeat for 5 sets. Rest 2-3 minutes between each.

    Now you have several great ways to not only build muscle and burn fat but get a tan at the same time too. Put your gym membership on hold this summer and give these workouts a try. I guarantee you’ll have more fun than you do in the gym and find that your overall fitness levels soar to new heights.

    (Photo credit: Shot of an Athlete via Shutterstock)

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    Curt Pedersen

    Curt is the founder of Stayfitcentral.com, a blog that helps you build the body you deserve.

    How to Build Muscle Fast: 5 Fitness and Nutrition Hacks 3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks Hack Your Weight Loss Workout – Lose Weight In 15 Minutes a Day Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack) Fish Oil Weigh Loss: What to Expect and How to Choose the Fish Oil

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    Last Updated on January 11, 2021

    11 Hidden Benefits of Using Oil Diffusers

    11 Hidden Benefits of Using Oil Diffusers

    Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

    Read on for 11 hidden benefits of using oil diffusers.

    1. Safe Scents That Make Sense

    Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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    2. Stress Relief

    Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

    3. Improved Sleep

    Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

    4. Appetite Control

    Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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    5. Bacteria and Mold Killing

    When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

    6. Decongestion and Mucus Control

    Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

    7. Mosquito Repellant

    Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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    8. Pain Relief

    While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

    9. The New Anti-Viral

    Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

    10. Improved Cognitive Function

    Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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    11. Money Saving

    With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

    Featured photo credit: Jopeel Quimpo via unsplash.com

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