Take it Outside

Body-weight moves to fit workouts in anywhere

Spring has sprung, and with warmer temperatures things tend to move outside – and that can include your workout.

Whether you’re a newbie or you’ve been around the workout block, exercising outside can be a breath of fresh air. With plenty of greenspace around, including local parks and trails, plus area beaches, it’s easy to incorporate the outdoors into your fitness routine.

If you’re wondering where to start, we’ve got you covered. Personal trainer Kerri Davis of Fit to You designed an urban fitness circuit, featuring Cape Fear Community College’s new walking trail in downtown Wilmington

“The beauty of an outdoor circuit workout is that you can get great results in a shorter amount of time,” says Davis, who launched Fit To You eight years ago. “… and this type of workout can be done anywhere with a little imagination – look for stairs, curbs, or benches. These can be used for planks, push-ups, dips, and step-ups.”

While CFCC’s nearly scenic trail offers a great training locale, almost any outdoor area will do. So get outside and get ready to get fit.

The workout

WARM UP: Get your muscles ready with a five minute warm up to avoid injury. From marching in place or running the trail to jumping jacks, get moving to get your heart rate up.

CIRCUIT: Complete the seven moves in order or mix them up to beat boredom. Since it’s a full-body workout, Davis recommends doing the workout two or three times a week, with at least one day of rest in between. Beginners complete one circuit. Intermediate, repeat the circuit. Advanced, perform the circuit three times. For more calorie burn, you can add more cardio. Davis suggests running up and down stairs for one minute at the end of each circuit.

COOL DOWN: While your circuit moves may be over, your workout isn’t done yet. Davis says a five-minute cool down is important to bring your heart rate down and prevent injury. Stretching each muscle group will also reduce soreness after a tough workout. A number of websites offer tips on cool downs, including mayoclinic.org and fitnessmagazine.com. Additionally, you can visit Kerri Davis’ YouTube channel to watch a cool-down video that Davis designed.

Squat and leg lift – works legs, abductors

Stand sideways with legs about hip-width apart. Place your right foot on a step, keeping the other leg standing straight. Then, lower yourself into a squat, as if you’re sitting in a chair behind you. With your weight in your heels as you come up, lift the left foot off of the ground by squeezing your outer thigh. To repeat the move, slowly lower back into a squat position. Do 10-15 reps on one side. Repeat on the other side.  What to watch: Don’t swing your leg – that’s momentum working and not your muscle.

Raised bicycle crunch  – works abs, core

From a sitting position lean slightly back onto your sits bones, pulling your abs in toward your spine. Place your hands behind your head with your elbows out and bring one elbow in toward the opposite knee. Repeat by alternating sides. (Beginners, start by lying down with a flat back instead of starting on your sits bones.) Do 10-15 reps on each side.  What to watch: Make sure to breathe during the move.

Plank knee-in – works core, abs

Get in a push-up position, with your body straight from head to toes. Contracting your ab muscles, bring your left knee in toward your chest, return to start. Repeat with your right knee, alternating as you go. Do 10-15 reps per knee.  What to watch: Keep your abs tight during the entire movement.

Underhand pull-ups – works back, core

Using a sturdy railing or metal bar, grasp the bar with your palms facing in, arms straight. Keeping your body in a straight line from head to toes, pull yourself up, toward the bar. (For beginners, bend your legs at the knees, keeping your feet flat on the ground.) Do 10-15 reps. 
What to watch: Don’t let your bottom sag.

Step-ups – works legs, glutes

Facing toward a step or bench, place your left (front) foot on the step in a lunge position. Your right foot stays standing, behind you. Keeping your torso upright, push off and up on your left foot until your leg is straight. Raise your right knee, making a 90-degree angle. Then lower your body back down until your right foot touches the ground. Do 10-15 reps. Repeat on the other side.
What to watch: Keep your chest up and your core engaged.

Push-ups – works chest, core

Begin with your hands flat on the floor and directly under your shoulders. Keeping your back straight and hips inline, lower your chest towards the ground until it hovers above the floor. Slowly push yourself back up to start. (Beginners can stay on their knees, or the move can be done with your hands against a wall.) Do 10-15 reps 
What to watch: Don’t allow your stomach to fall or your hips to sag. Maintain a straight line from your head to your toes.

One-leg lunge – works legs, quadriceps

Place your right foot/toes behind you, on a step. Place your left (front) foot as far out in front of you as possible. Lower your body into a lunge while keeping your upper body tall and straight. Concentrate on bending your back knee, while keeping your front knee in line with the ankle. Do 10-15 reps. Repeat on the other side.
What to watch: Don’t let your knee go out past your ankle.

To view more of photographer Chris Brehmer’s work, go to www.chrisbrehmerphotography.com