Working out anytime, any place, anywhere!

We are staying with family and there is not much in the way of gym facilities. On Saturday morning I had a look around in the back yard and designed a workout using the kids swing set/play area! proving that you can work out anytime with any thing you have to hand.

Take a look at this great workout I designed and give it a try if you are feeling up to the challenge. Try to complete 3 sets of 15 repetitions of all 3 exercises with no recovery until all 3 sets are finished.

Circuit 1

Burpie:

Start standing, come into a crouching position by placing hands down in a push up position and keeping feet still. Then jump feet backwards so body is long and parallel to the ground. Jump feet back to crouching position then lift upper body so you are in a squat position. Next, from squat position complete a straight jump up in the air.

Pull Up:

Start hanging, keeping legs straight and core pulled in. Slowly lift your body weight up, making sure neck is relaxed and as you lift up ensure your lower back does not over arch.

Narrow Push Up:

Start with your hands at shoulder width and body long. Next lower your body weight down keeping the elbows in tight to the side of the body, this will work your triceps. Ensure core is pulled in and squeeze the back of the arms on the way up.

Circuit 2

Supine Row:

Start hanging, core muscles pulled in and slight bend in the knees. Next pull your body weight up, keeping neck relaxed. Ensure you neck is relax and squeeze between your shoulder blades.

Push Ups:

Start with either feet suspended (advanced) on feet on ground. Hands are wider than shoulders. Lower chest down between hands, keeping neck relaxed and neutral alignment to the spine. Ensure you squeeze through the chest on the way to the top.

Hanging Leg Raise:

Start hanging and turn lower body on a 45 degree angle. Keep the upper body as still as possible, then using the abdominal muscles pull the knees up to the chest – focus on the muscle in the side of your waist (Obliques).

Circuit 3

Hurdles:

Start one side of slide or bench. Ensure core muscles are pulled in and knees bend, then bring your knees up to the chest and hop over to the other side. Keep your heels down on the floor in between repetitions.

Hanging Reverse Curls:

Start with legs suspended and hands wider than shoulders. Keeping neck relaxed, draw your knees towards your chest. Ensure the abdominal muscles are being engaged throughout the movement.

Jumping Squat:

Start in a low squat position. Push up into a tall position and then up into a jump from the ground. Land with knees soft and squeeze the butt together on the way up.

Breathing

One the first movement or effort phase in each exercise exhale through your mouth. As you return to start position or the relaxation phase of the exercise inhale through your nose.

During all these exercise remember your own levels and limitations. If you are new to exercise consult a doctor before partaking in any exercise program.

If you do try any of these exercises in your workouts,  leave a comment on the post and let me know your thoughts.