Now that You Know Where you Want To Work Out, Let's Build an Awesome Workout!
CARDIO & STRENGTH TRAINING ALL AT ONCE!
You've scoped your space. At this point you could just walk, jog, or run the course you've mapped. It will give you all the benefits of getting outside, and connecting with friends...
But if you want to push yourself a bit, get your glow on, and really boost your metabolism, I urge you to add intervals.
WHAT ARE INTERVALS?
Intervals are segments of time during which you will vary the intensity of your workout. Runners use intervals to vary the speed of their running. That's fine, but we can have so much more fun!
I recommend a TIMER for this. (link) You can use your watch or phone, or in a pinch, you can simply count!. You'll decide the duration of your intervals. 30, 40 or 60-seconds are great starting out. You're going to mix cardio intervals and muscle-toning intervals so that you keep moving and keep things interesting!
PLAN YOUR INTERVALS
Your cardio intervals will depend on your fitness level. You can walk, jog, run, run stairs, or jump rope. Personally, I love to mix these cardio intervals up. I'll walk the first few as a warm-up, then I'll jog, then I'll run, then I'll hit a hill or staircase. In a good workout, I'll do several sprints. Sprints are all-out running and they suck, but you'll feel euphoric afterwards! By the way, if you love biking or swimming (and there's water nearby!), by all means throw them into the mix!
Have you ever flipped through a magazine and seen a model doing a series of exercises, usually on a beach or a patch of green grass? Well, from now on, that's YOU! And that magazine article is pure gold. Ignore the part where they tell you to do this routine three times a week for the next three months. Bleh. Boring! Just hold onto the moves because now your collecting. Find more here, on the web, and in your memory bank (anyone who has ever played a sport, taken an exercise class, or followed a DVD has usually gotten the classic moves: jumping jacks, lunges, dips, squats, planks, pushups, mountain climbers, and burpees. If you haven't google Bob Harper. Look at Crossfit. Go to Fitness or Shape Magazine. Fabulous, free instruction right on the web.
But what about all those weight machines and free weights you've come to depend on at the gym? For this kind of work all you need is a RESISTANCE BAND. They're portable and can easily wrap around tree branches, bike racks, park benches and more to create awesome moves. Stay tuned for demonstrations. In the meantime, you can adapt much of what you find on the web!
Core and Abs:
Throughout your Free Range Workout, you'll be hitting your core, but at the end, I recommend you add a series of abdominal exercises. I aim for 100 abdominal moves. The timer usually goes away while I do 20 crunches, 20 bicycles, etc.. This is also a great time to add yoga moves to your workout.