Summertime means getting outside and taking advantage of the nice weather when you can- and that includes your next workout.
Outdoor basketball courts and soccer pitches are ideal spots for suicide sprints. Set up 5 markers approximately 15 feet apart. If you don’t have cones handy, try using what you have with you- a hat, your jacket, or a stone- as long as it’s visible. Start at the first marker and sprint to the second, then return to the first, then sprint to the third and then back to the first. Once you have ran to your fifth marker and back this is ONE suicide. Try 4 with 60 seconds of rest in between. For the advanced, try quickly squatting down and touching the ground by each marker.
Hit a flight of stairs. Stair climbing is a great way to condition your lower body and burn fat and the same time. Try climbing a flight as fast as you can (always focus on the stairs, being careful not to slip) and slowly jog them on your way down. Repeat this 7-10 times with little to no rest in between.
The key to all interval training is to maintain an intense pace in order to achieve maximum results. If you are training at this intensity outdoors, it is important to say hydrated, so make sure you drink plenty of water. It’s also a good idea to bring a snack. ISOFLEX Triple Layer Protein Bars are perfect for outdoor workouts, because they are travel-ready and can give you a quick energy and protein boost when you need it.
Go to the gym, the jungle-gym
The playground equipment at your local park is the perfect outdoor gym! Try a completing a circuit with the following jungle-gym related exercises:
- 10 wide-grip chin-ups using monkey bars
- 10 hanging leg raises using monkey bars
- 15 pushups with elevated feet on park bench
- 10 box jumps using the park bench
- Mountain climbers on grass for 20 seconds
Repeat this circuit 3 times with approximately 60 seconds of rest in between in circuit.
Bring the band
Grab a resistance band with you the next time you go for an outdoor workout. They’re extremely versatile and easy to carry around. Wrap the band around a tree or light post and do the following strength exercises:
- Upper back and deltoid row – 3 sets of 10
- Rotational chest press – 3 sets of 12
- Triceps pull down – 3 set of 12
Any training program should follow up with post-workout nutrition and a high quality whey isolate protein shake like ISOFLEX – with 7 critical cofactors in 4 proprietary complexes, ISOFLEX not only provides an ultra pure, highly bioavailable whey protein isolate but a potent delivery system to ensure powerful nutrient assimilation you can feel.