An article of this type should begin by making you literally water your mouth with a list of all the benefits that the workouts you describe involve.
Instead, start by saying that ... the training in the open air wins over everything.
Without going to bother science (as in the case of the positive relationship between physical activity, sun exposure and vitamin D, which also affects muscle growth), just think of our mood when we have the chance to make a outdoor workout, especially - but not only - in spring.
I stop here, and we start with these five workouts: perfect for conditioning ours metabolism, improve our athletic performance and, while we're at it, burn some extra fat.
Index
Strength and conditioning, but outdoors
I forgot another positive aspect: these workouts need to limited equipment and minimal. A good city park, to say, enough and progress. They can therefore be improvised if, for example, they suddenly get rid of a couple of hours.
Similarly, they can be used as substitutes for a gym session if in this, for one reason or another, we cannot go there.
The only additional warning concerns the external environment. Make sure you have the right clothes and, especially if it's summer and you train for days, take care to stay well hydrated.
Free body work #1
Five rounds of
- 10 pull-ups
- 20 burpees
- 30 squat
Free body work #2
Designed for strengthen the legs and increase the conditioning, consists of 3 round of
- 100m of sprint
- 50 sinks
- 50 step up
- 50 mountain climber
- 400m of light walking for recovery
Extra benefits: tests your cardiovascular system, and the ability to stay focused when fatigue occurs.
Free body work #3
For this workout complete and careful heating is recommended. You can replace push ups with other movements if your level recommends it.
- 100 squat
- 25 push up
- 75 squat
- 50 push up
- 50 squat
- 75 push up
- 25 squat
- 100 press up
Free body work #4
Here the focus goes on perfect technical execution - do not rush the workout!
5 round of
- 15 V up
- 15 crunch
- 30 sec of Hollow hold
- 30 Hollow rock
- 30 Hollow rock
Free body work #5
For this workout you need a timer, to be set on 10 minutes. Perform the exercises and, at the end of the round, start again from the beginning. Works for 10 full minutes.
- 30 crunch
- 30 russian twist
- 30 reverse crunch
- 30 sec plank
- 30 sec plank left
- 30 sec plank right
- 30 flutter kick