Workout Details
This routine requires no equipment and is a great way to get a tough strength workout while outdoors in the fresh air.
Start with a run or brisk bush walk to a flat, open area. Set a timer and do 3 sets of 45 seconds of each exercise, with a 15 second rest between each exercise and a full minute rest between rounds.
Wide Squats
Set your feet wide apart and stand in an upright position. Slowly bend your knees and drop into a full squat position with your back upright and butt out. Tighten your glutes as you straighten back up to a standing position. Repeat for 45 seconds.
Ski Sit
Start with your feet slightly apart, then bend your knees into a squat position with your body weight slightly forward as though skiing. Hold for 45 seconds and feel the burn.
Plank Touch Get into plank position, with your weight resting on your elbows and toes. Reach your right arm out straight forward to touch the ground in front of you, then repeat with the left arm. Keep going for 45 seconds.
Ground Touch Lunges Stand upright with feet together and arms by your side. Lunge forward on your right leg until you touch the ground with your hands. Keep your head up and your back straight. Repeat for 45 seconds on the right leg, then 45 seconds on the left.
Line Hops
Begin by standing upright, then bend your knees and lift your left leg. Spring off your right leg and jump sideways to the left to land on your left leg. Spring off your left leg and jump sideways to your right to land on your right leg. Repeat for 45 seconds.
Plank Side Arm Raise
Start in a full plank position with your weight on your hands and your arms straight. Lift your right arm to the side and turn your head to look at it. Return your hand to the start position on the ground and lift your left arm, turning your head to look at it. Repeat for 45 seconds.
Have a 60 second break, then repeat the whole set 3 times in total. Have a gentle stretch when you are finished and enjoy the bushwalk or jog back.
