Warm up for at least three to five minutes before you begin by engaging in your preferred aerobic exercises or going for a quick jog or stroll outdoors. If you don't have access to any cardio equipment, jog for a minute while doing two sets of the following exercises:
1. Ten bodyweight squats (squat to a park bench)
2. 3 to 5 dogs facing down (hinging forward from the hips toward the ground while keeping your back neutral)
3. Around five soiled dogs per side.
4. 5 elbow-instep lunges per side
The Circuit
You have 30 seconds to complete each exercise with the most repetitions or distance possible. After the 30 seconds are over, pause for 10-15 seconds before starting the following activity. Continue until you have finished all seven moves.Before moving on to the next round after finishing each round (all seven exercises), take a one- to three-minute break.
1. Grizzly Crawl (go for maximum distance and mix it up by going backwards at the 15-second mark to get back to the start)
2. Different Legs Push Off (find a step, set of stairs or an elevated surface like a rock to perform this on)
3. Push-ups (modify to a bent knee push-up like this one)
4. Elevated glute bridge bicycle crunches (body weight may be tough enough; no need for weights)
5. Rotation of the high plank T-spine (modify to your knees)
6. Walking Lunges (continue walking; this round is nearly over!)
Before repeating this sequence for three to four rounds, take a one to three minute break.
Plyo Power
This exercise may be added to the previous circuit for an added difficulty or used as a cardio warm-up before a strength exercise of your choosing. This exercise contains advanced motions that need greater full-body force, so make sure you warm up correctly.Perform as many repetitions as you can for 15 seconds for each exercise. After the 15 seconds are over, take a 10- to 15-second break before starting the subsequent activity. Depending on how tired you are, repeat this set of motions three to four times.
1. Straight-ahead jumps
2. Alpine Climbers
3. The toes (tap onto a stair, step or a stable rock)
4. Jump and Reach After taking a minimum of a minute's rest, repeat this sequence three to four more times.
You have at least one minute of recovery coming up between rounds, so try to be as intense as you can during each action throughout these workouts. After completing these exercises, be sure to perform some light walking to get your heart rate down to a recovery zone before you lay down to rest.
Keeping your body active is one of the finest things you can do for your general health. So invite your buddies to join you for this exercise in the park by grabbing them metaphorically, not practically.
