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Bodyweight exercise

Get Outside to get in Shape!

Far and away the easiest part of working out for me tends to be resistance training. Conditioning, cardio, energy system work, or whatever you want to call it is often the one thing I never want to do. Not because it’s incredibly hard, but I get so bored by the thoughts of running on a machine for 30 minutes per day 3-5x per week which is so often recommended. This may work to an extent and even be fun for some people, but I prefer brief yet extremely challenging conditioning to get me in, out, and on with my life.

As the weather gets nicer take time to get off of the hamster wheel (aka treadmill) and get outside for some fresh air. Run stairs, run hills, go to a park and utilize the open space to sprint and perform bodyweight exercises. These activities are all liberating as you enjoy the sunshine, smells of spring, and fresh air. Near all-out activity accompanied by short rest periods will give an extremely difficult challenge for all your energy systems while giving you the benefits of increased growth hormone production which decreases as you age.

Benefits of Human Growth Hormone Include:

• increased protein synthesis

• increase fat burning

• tissue repair

• improved sexual performance

• improved bone density

• Improved sleep quality and increased energy

I could be wrong, but I tend to think these are things most people would love to improve on. Here are some simple examples of exercises to increase your GH while enjoying nature.

Hill Sprints:

Find a hill 40-80 meters long Perform 6-8 Sprints and walk back for a recovery

Stairs:

Sprint up the stairs touching each step 3x, jog back down

Sprint up the stairs touching every other step 3x, jog back down

Perform jumps on each step 3x, jog back down Rest 2-3 minutes and repeat if able

Bodyweight Exercises+Stairs:

Sprint up stairs touching every other stair, perform pushups to failure

Sprint up stairs touching every step perform 25 jump squats

Jump up the stairs and perform 20 burpee jumps Rest 2-3 minutes and Repeat

Other tools that work great for outdoor workouts include sleds, medicine balls, heavy bags, sandbags, logs, Vipr, and tires. Sprint, throw, jump, and carry heavy objects until you’re exhausted, don’t dilly dally on the hamster wheel until it tells you 400 calories have been burnt.

Take back fitness and enjoy being outside wherever you are! Leave your favorite outdoor workout below!

Copyright 2012 by Eric R Bach.  All rights reserved.  This material may not be duplicated or distributed without written consent from the author.

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