Upper-body and Core
Outdoor Circuit Workout
Provided
by American
Council on Exercise
No
gym? No problem! A hectic travel schedule or no access to a gym are not sound
reasons for neglecting your workout. After all, you can get in a
strength-training workout just about anywhere at anytime. If you have 20 to 30
minutes and the physical ability to move, you can get in a workout.
This is a great time of year to take your
workouts outside. And sure, it’s pretty easy to target the lower-body with
activities like running, biking, squats, lunges and plyometrics, but you’ll
have to be a little creative to make sure you target the upper body and core as
well.
The following upper-body and core body-weight
workouts can be done anywhere—the only equipment you need is a bench. But even
if you don’t have a bench, don’t worry—there are alternatives provided below.
Chest Challenge
For the Chest Challenge workout, complete as
many rounds as possible in 20 minutes. Rest when you need to and always listen
to your body. If you are up for the challenge, do this workout two times per
week and try to increase the number of rounds or reps you do in a given
workout.
Core Crusher
For
the following Core Crusher outdoor circuit workout, aim to get in three rounds,
for a total of nine minutes. Again, always listen to your body and
rest when needed. Form is critical with planks—it’s common to arch or curve the
back when fatigue sets in. At this point, drop to your knees or simply rest.
There is no need to get injured while working on strengthening your core. To
increase the difficulty of this workout, add time to each exercise (e.g.,
increase each exercise by 15 seconds).
Author
Kelley
Vargo
Kelley Vargo, MPH, MS, CSCS, ACE Health Coach
is a recent graduate of the Milken Institute School of Public Health at The
George Washington University where she received her MS in Exercise Science with
a concentration in Strength & Conditioning and her MPH in Communication
& Marketing. Ms. Vargo has contributed content to Discovery Health as well
as the ACE Fitness Journal. She is a member of the International Society of
Sports Nutrition, Delta Omega Public Health Honors Society, and a Metabolic
Effect Instructor. She enjoys sharing her passion and energy with others,
helping them create healthier and happier lives. Follow Kelley on twitter
@kelleyvargo or contact her at kmvfitness@gmail.com or www.kelleyvargo.com.