Innovative Outdoor Workout Techniques for Fitness Enthusiasts
Looking for creative outdoor workout techniques to get leaner, stronger, fitter, and feeling better? Whether you love the sand or just want to stay active in a nude beach setting, here are some unique exercises that have taken my fitness routine to new heights.
Medicine Ball Exercises for the Beach
Although the beaches may not be open right now due to CV-19, it always makes me smile to imagine those comical comedic optical illusions that my use of a medicine ball on the beach might create. Just like Walter Payton might entertain onlookers with his hill sprints, I enjoy taking my medicine ball to the beach for some light-hearted workout fun.
Medicine Ball Slam
3 sets of 10 reps each: This easy but effective exercise is perfect for the beach. With your abdomen braced, slam the ball into the sand as hard as you can. Follow up by bending at your knees, taking a breath, and then returning to a standing position with the ball above your head. Repeat.
Medicine Ball Over Shoulder Slide
3 sets of 10 reps each: Start by picking up the ball and bringing it to your left shoulder, letting it slide over your back before turning around to repeat on the right side. Keep your hips moving backward as you go, with your abdominals braced and knees tracking your toes. Bring the ball to the side of the knee you raise, taking 20 steps while keeping your torso upright and chest proud.
Medicine Ball Side-to-Side Walking Lunge
20 steps per set: With the medicine ball, take large steps forward, bringing your knee to the ground and moving the ball to the side of the raised knee. Repeat 20 steps, maintaining an upright torso, chest proud, and knees tracking your toes.
Play Catch with Medicine Ball
Stay close to your partner for this exercise. You can either stand or you can do sit-up passes as your partner stands on your toes while continuing to pass the medicine ball. Swap roles halfway through the session.
Medicine Ball Home Walk
Hold the medicine ball as you walk home, increasing the challenge by the distance to your home. This exercise can be a great way to burn more calories on your way back from the beach.
Training Techniques for Fitter Living
Since I started my fitness journey at 17 with a personal trainer’s guidance, I've been dedicated to finding the best ways to work out outside. My goal is always to help you become leaner, stronger, fitter, healthier, and feeling better. Here are a few outdoor exercises that can achieve these goals:
Hill Sprints
One of the best training techniques is hill sprints. This method was famously championed by Walter Payton, who built large hills in his backyard for sprint training. Here’s a suggested routine:
30–50 yard TIMED hill sprints: Time your sprints to increase speed and effort each workout. Goal: 4–10 hill sprints per workout.Burpees
This versatile exercise can be performed in various forms, and here's a effective routine:
15–25 burpees in a row: Rest, then repeat 15–25 burpees. Goal: 4–6 sets.Interval Sprint Jog
Combine sprinting and jogging for a dynamic workout:
Sprint: Sprint as fast as you can. Jog: Jog at a comfortable, light pace. Suggested Routine: Jog for 2–3 minutes, then sprint for 20–30 seconds. Goal: 15–30 minutes of combined sprinting and jogging.Truly Enjoy Your Workout Outside
With the right outdoor exercises, you can achieve a variety of fitness goals. From building strength and agility to burning calories and improving cardiovascular health, these techniques can help you stay healthy and strong. So whether you're training for a specific sport or just want to stay fit and healthy, consider incorporating some of these exercises into your routine.
Explore my eBook "Sweat and Vulnerability" for more creative outdoor exercises.