LIFESTYLE

Burn Calories Fast!

It is real time to go out and soak up some sun!
With these simple outdoor exercises you can make outdoor workouts seem like playtime.

To get really fast results – just follow these ideas.
A recent research made by California Pacific Orthopedic and Sports Medicine confirmed that
outdoor exercisers make lost around 7.43 pounds and 6.17 percent of body fat in only eight
weeks.
This is possible because with outdoor workouts – in the same time, you challenge your muscles
with inclines, declines, and obstacles. The results are confirmed also by the founder of Outdoor
Action Fitness in Marin County, California.
According to a study from the University of Essex in England – when you perform outdoor
exercises -you’ll also improve your mood and boost your self-esteem.
Create your personal routine to do this 30-minute outdoor workout circuit every day. It is your
choice to do it in your backyard or at a local park. Be sure that you will burn around 250 calories
with these outdoor exercises.

Get Started

How exactly it works?
Every day, before you get started with the other outdoor workout, first of all – warm up with at
least five minutes of power walking or light jogging. Do each move for the prescribed time or
number of repetitions. Then, wipe off your sweat, and start with one of the other exercise ideas
below.

  1. Side Jump
    Targets: Inner thighs; Quads; Calves.
    First, stand on a flat surface and put your feet together.
    Bend your knees and jump as far as you can do to your right side – landing on the ball of your
    right foot.

Don`t return your left foot to the ground, but – bend your right knee and jump as far as you can to
the left side.
Try to do 20 hops per side.

  1. Park-Bench Push-Ups

Targets: Chest; Biceps; Triceps; Shoulders.
You should stand – facing the park bench – and put your hands on the seat. Relax your feet out
behind you, till your legs are totally extended.
Fold your arms and your lower chest toward bench – and then – push up.
Make 12 push ups.
After that, turn around and put your hands on the ground, but your feet on the bench. Push your
hands forward until they are aligned under shoulders, with your legs extended.
Lower your chest to the ground – and then, push up.
Make 8 reps.
Try to work up to 20 reps of each.

  1. Make – Side Step

Targets: Core; Obliques; Glutes; Upper back; Shoulders.
Stand with right side facing a branch or a flat rock.
Put your arms out to your sides at shoulder height and bend elbows 90 degrees, with the palms
facing forward.
Start to step up with your right foot – contracting abdominal muscles – while bringing left knee
and right elbow together in front of you. Return to your first position and repeat.
Try to do 12 repetiotion per side.

  1. Hanging Crunch

Targets: Abdominal muscles

Take hold of a strong and solid low tree branch, monkey bar or some different elevated
handhold. Put your palms facing forward.
Keep your arms fully extended – breath out when you bend your knees and bring them very
slowly toward your abdominal muscles. Inhale – as you slowly release.
Try to do 12 reps (or as many as you can).

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