I don’t know about you all, but this hot September weather has me thinking summer is never going to die, and I’m totally OK with that. The feeling of warm sun on my skin and a light breeze… nothing compares.

What better way to enjoy this amazing weather than to get a sweat session in outdoors? For this workout you’ll need:

  • A water bottle – hydration is key
  • Sunscreen – especially if your skin is sensitive
  • Walking/running shoes – whatever you can comfortably move in
  • A resistance band
  • Good friends
  • An outdoor area

I prefer doing this workout at one of our local parks. I love having the lake in the background, and the hundreds of dogs on walks isn’t a bad perk. Let’s get started!

First, take a walk or jog for about 10-15 minutes. Really warm up your body and focus on the legs. Get your heart rate up and shake out all of the day’s tightness. If you need to, take some time to dynamic stretch prior to the actual workout.

We’re going to be completing each movement 3 times for 1-minute increments. After you complete all 3 movements, take a short break to catch your breath and begin the next round.

Body Weight Squat: the objective here is to get low, keep your chest up, and rep out as many as you can in 1 minute. Immediately move on to the next movement.

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Banded Lateral Walks: place a resistance band above your knees, lower into a squat, and step sideways — keeping your chest up and booty low.

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Planks: Keep your shoulders over your elbows, hips in line with your body, and SQUEEZE those thighs & booty.

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WATER BREAK.

By this time you’ll be sweating quite a bit and your legs will feel like they’ve been lit on fire. Shake it out — we’re not quite done.

Complete the next 3 movements in the same way you did the first three! 1 minute each, for 3 rounds.

Lunges: point toes forward, keep chest high, and really press through your front heel.

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Plank Booty Builder: these may or may not have a more technical name but let’s be honest, this one sounds like it’s going to build your booty into something Kim K would be jealous of. You can also place a band around your ankles for added resistance!

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Bicycle Crunches: just like in 6th grade gym class, this classic abdominal move will have your abs burning like none other. Really try to get opposite shoulder to opposite knee.

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Cool Down.

That’s it! Take a nice long walk around the lake to cool down, or grab your pals and get a much deserved acai bowl — you deserve it.

To recap: 1 minute each for 3 rounds

  • Body Weight Squats
  • Banded Lateral Walk
  • Planks
  • REST
  • Lunges
  • Plank Booty Builders
  • Bicycle Crunches

Positive Vibes,

Kaili

 

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