One Hour Outdoor Workout

Summer is here and it's great to be able to exercise outdoors.  If you're looking for exercise ideas, why not try my One Hour Outdoor Workout?  All you'll need is an exercise band ...

Before starting:  check posture

• Standing tall, lengthen through spine
• Shoulder blades together, shoulders relaxed
• Tummy gently pulled in

10 mins walking to warm up, gentle pace, plus

• Turning head gently left and right x 5 each
• Roll shoulders backwards x 5
• Standing still, bring hands to chest, elbows out, rotate upper body to left and right x 5 each (keep hips facing forward)
• Rotate wrists x 5 each way
• Knee lifts x 5 each
• Lift heel up to bottom x 5 each
• Rotate ankles x 5 each way

 Brisk walking 35 mins and include

• Stepping up onto low wall/step 1 minute
• Walking on an imaginary tightrope 1 minute
• Walking backwards 1 minute
• 30 secs fast as you can, 30 secs slow x 3 each

 On your walk do the following exercises: 

15 repetitions (last one should feel very hard!).  Do them twice if you have time

1.         Standing row

            Use band and tree

           

            Wrap band around tree

            Stand facing tree, with 1 foot in front of the other in a strong position

            Check posture

            Hold band with arms outstretched and parallel to floor, ice cream cone

            Pull band into hips

2.         Chest press

      Use band and tree

      Wrap band around tree

Stand with back to tree, with 1 foot in front of the other in a strong position

Check posture

Hold band so that arms are parallel to the floor, handle bars, starting with hands level to body

Push forward away from tree, keep wrists strong

     

 3.                  Band stretch, overhand

Use band

Standing, hold band (handle bars) with both hands

Arms wide and level with shoulders

Pull band out and return to start position

4.                  Band stretch, underhand

Use band

Standing, hold band (handful of peanuts) with both hands

Arms shoulder width apart and level with waist

Pull band out and return to start position

Now walk for 10 mins at a gentle pace

Next stretches.  Hold for 30 secs each

Chest:  Hands on lower back, pull elbows in

 Back:  Link fingers, rounded at elbows, pull out from shoulders

 Back of arm:  Take arm behind head and apply pressure with other hand, below elbow

 Side of trunk:  Hand on hip, lean to opposite side sliding arm down leg

 Back of thighs:  Lift leg onto step, leg straight, lean forward from hips, looking straight ahead

 Front of thighs:  lift heel of one foot to bottom, pull ankle with hand, standing tall, supporting knee soft, knees together

 Calves:  Standing back from rail/wall, feet together, heels on the ground, hold onto rail/wall and lean forward, back flat, looking straight ahead

Finally:  congratulate yourself on a great workout.  You should be feeling fab!!

Karen Dawkins, Personal Trainer, Winchester