Advertising
Advertising

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:

    Advertising

    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.

    Advertising

    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.

    Advertising

    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:

    Advertising

    • 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)

    More by this author

    Curt Pedersen

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

    Intermittent Fasting Weight Loss for Beginners (A How-to Guide) How Fish Oil Supplements Can Help You Lose Weight 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

    Trending in Lifestyle

    1 How to Quit Drinking for a Healthier Body and Mind 2 How to Sleep Through the Night and Get Good Rest 3 Why You Keep Waking Up in the Middle of the Night (And How to Fix It) 4 Best Water to Drink (The Ultimate Guide to Drink for Better Health) 5 3 Steps to Get Rid of a Candida Overgrowth

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on July 12, 2021

    100 Incredible Life Hacks That Make Life So Much Easier

    100 Incredible Life Hacks That Make Life So Much Easier

    Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

    By tweaking little things in your daily life, it can make your life much more convenient!

    Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

    83 tie a small piece of bright colored fabric

      84 write random letter

        85 use a rubberband

          86 dorm smell bad

            87 lean your phone on your sunglassess

              89 how to waterproof your shoes

                90 take a picture of the name card

                  91 iron inside out

                    92 old newspaper

                      93 tumble try shoes

                        keep a card like this

                          SONY DSC

                            94 soap bar

                              95 make a hole

                                96 drop the battery

                                  97 use a coozie

                                    98 when taking a picture

                                      use a clean dust pan

                                        try a pants hanger

                                          use your cellphone light

                                            use a spring from an old pen

                                              quick and easy iphone speaker

                                                user binder clips

                                                  wrap a wet paper towel around your beverage

                                                    put pancake mix in a ketchup bottle

                                                      clean out an old lotion bottle for your beach

                                                        use a muffin tin to serve condiments at a bbq

                                                          doritos are great for kindling

                                                            use nail polish to identify different keys

                                                              use a hanging shoe rack to store cleaning supplies

                                                                freeze grapes to chill white wine without

                                                                  use paper clips to organize your cables

                                                                    almost finished your jar of nutella

                                                                      sick of having a box full of tangled

                                                                        unroll the rim to increase the capacity

                                                                          cut open toilet paper rolls and use as a cuff

                                                                            remove the stem from strawberries

                                                                              turn an old bottle into a simple little cord holder

                                                                                for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                  how to fold a fitted bed sheet

                                                                                    tired of snoozing past your alarm

                                                                                      place a rubber band around an open paint can to wipe your brush on

                                                                                        ut a wooden spoon across a boiling pot

                                                                                          use bread clips to save flip-flops

                                                                                            take pictures of friends holding items

                                                                                              how i always know which headphone is the left one

                                                                                                put a stocking over the end of a vacuum

                                                                                                  How to make sure you drink enough water

                                                                                                    user a can opener to open blister

                                                                                                      good sandwich guide

                                                                                                        turn your muffin pans upside down

                                                                                                          50 pounds of groceries and living on the 5th floor

                                                                                                            the right way to make a blt

                                                                                                              add one teaspoon of baking soda

                                                                                                                38

                                                                                                                  hair straighteners equals to collar irons

                                                                                                                    stack your clothes vertically to see them all

                                                                                                                      the right way to make cookies in the summer

                                                                                                                        how to clean a blender

                                                                                                                          the right way to eat a popsicle

                                                                                                                            use bread clips to label and organize power cords

                                                                                                                              to get the built up residue off of your shower head

                                                                                                                                user a hair clip to orgainize long wires

                                                                                                                                  a frozen saturated sponge in a bag

                                                                                                                                    rub stuck zipper teeth with a graphite pencil

                                                                                                                                      use a soda pop tab

                                                                                                                                        50

                                                                                                                                          51 How to multiply large numbers in your head.

                                                                                                                                            52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                              rub a walnut on damaged wooden furniture

                                                                                                                                                kids fall out of bed

                                                                                                                                                  use toothpaste to clear up hazy car

                                                                                                                                                    58

                                                                                                                                                      59 keep pizza out while driving home

                                                                                                                                                        60 put your straw through the tab to keep it from rising

                                                                                                                                                          hold oreos with a fork so your fingers

                                                                                                                                                            Never lose your remotes again

                                                                                                                                                              hiding your emergency money

                                                                                                                                                                use a bread tab to hold your spot on a roll

                                                                                                                                                                  if you are at a hotel and run out of chargers

                                                                                                                                                                    keep a square of cardboard in a ziplock bag

                                                                                                                                                                      If you need to pee or smoke at a bar

                                                                                                                                                                        drill holes in the bottom of your garbage

                                                                                                                                                                          use an accented letter as your passcode

                                                                                                                                                                            use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                              do something unusual when locking the door

                                                                                                                                                                                when heating leftovers space out a circle in the middle

                                                                                                                                                                                  dont burn yourself in those hard to reach candles

                                                                                                                                                                                    put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                      75 use a piece of paper to organize

                                                                                                                                                                                        use half a pool noodle

                                                                                                                                                                                          pencil case to store cables

                                                                                                                                                                                            78 clothespin to hold nail

                                                                                                                                                                                              79 make blts

                                                                                                                                                                                                80 take a picture of your fridge

                                                                                                                                                                                                  81 fill plastic water bottles

                                                                                                                                                                                                    82 right ways to eat chips

                                                                                                                                                                                                      99 if your plug keeps failing

                                                                                                                                                                                                        100 put the banana on the wire

                                                                                                                                                                                                          88 before you throw away a post it

                                                                                                                                                                                                            Source: Reddit LifeProTips

                                                                                                                                                                                                            There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

                                                                                                                                                                                                            More Amazing Life Hacks for An Easier Life

                                                                                                                                                                                                            50 Top Parenting Tricks and Hacks That Will Make Life Easier And More Fun

                                                                                                                                                                                                            30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                            20 Popular Life Hacks From the Internet Debunked (or Verified)

                                                                                                                                                                                                            Read Next