Here’s you a quick, get it done workout that will take you outside. We all know nature is therapy. Let’s combine a little movement with some nature and feel the happy kick in. Not to worry, if you can’t get to the park, hang out in front or back of your place. Find yourself a little room and something about the height of a bench and a bench back, you’re good to go.
Warm-up for about 5 minutes with 50-100 meters or so. Use what you’ve got. Walk a round of that then 10-15 steps of each: Soldier Walks, Quad walks, Toe Sweeps, mix in a shake it out jog or walk between each.(that’s about 10 steps) Jog or speed walk another round.
Find your bench. 30 seconds on and 30 seconds off of each of the following.
- Wide grip push-ups off back of bench
- Bench seat squats….touch your butt to the bench and immediately come back up. Don’t sit and chill.
- Close grip push-ups off back of bench. Put thumbs touching with elbows close at chest height, bend the elbows and push back up keeping those elbows in.
- Alternating side lunges
- Leg flutters off bench keeping that low back pushed into the bench.
- Run or speed walk at 75% intensity for that 50 – 100 meters.
Rest one minute then repeat for 3-4 rounds.
Easy jog down to a walk for about 5 minutes to cool it down. Take a minute to breathe and enjoy the outdoors….then move on with your day. You’ll probably be more productive and happier….easier to be around too. 🙂
Defiance Training Corp 