Stay fit with these safe, socially distant outdoor workout circuits

 Stay fit with these safe, socially distant outdoor workout circuits

Like many people, you may have limited access to the gym and may not have many options for exercising with partners unless you are training with someone in your home. However, given the natural airflow, outdoor has been shown to be a safer option for exercise. These socially away workouts can be done easily in the park without any equipment and are ideal for those warm springtime days. You can also invite your friends to join you for some additional encouragement and support. (Save the high five and the hugs later when it's safe.)

Before you begin, warm-up for at least three to five minutes by doing your favorite cardio movements or take a simple walk or walk outside. If you don't have any cardio equipment, go jogging for a minute and complete two sets of the following:

10 bodyweight squats (squat for a park bench)

3-5 downward-facing dogs (moving from hips to the ground keeping your back neutral)

3-5 dirty dogs on each side

5 lunges per side step with elbow in

Circuit

In this workout, you will do each movement for maximum repetition or distance in 30 seconds. When 30 seconds have elapsed, take 10–15 seconds of rest to transition to the next movement. Repeat until you have completed all seven movements.

After each round (completing all seven exercises), rest one to three minutes before continuing on to the next round.

Bear Crawl (go for the maximum distance and go backwards at the 15-second mark to get back to the beginning and mix it)

Optional leg push-off (find a ladder, set of stairs or an elevated surface like a rock to do this)

Push-ups (thus modifying a bent knee push-up)

bicycle crunches

Elevated Glute Bridge (You do not need any weight because body weight can be quite challenging)

High Planck T-Spine Rotation (Modify Your Knees)

Walking lungs (keep moving, you're almost done with this round!)

Rest for one to three minutes before repeating this series for three to four rounds.

Plyo power

This workout can be done on the circuit above for an additional challenge or used as a cardio finisher for a strength workout of your choice. Make sure you warm up properly for this workout as it includes advanced movements that use more full-body strength.

For each movement, do as many repetitions as possible for 15 seconds. When it's 15 seconds, rest for 10-15 seconds and move on to the next movement. Go through this series of movements three to four times depending on your level of fatigue.

Forward linear jump

Mountain climber

Toe Tap (Tap on a ladder, step or a steady rock)

Jump and reach

Rest for at least one minute before repeating this series for the next three to four rounds.

With these exercises, aim to be as intense as possible during each movement as you have at least one minute of rest between rounds. After completing these exercises, be sure to bring your heart rate back to a recovery range with some easy walking before you sit down to relax.

One of the best things you can do for your overall health is to keep your body in motion. So grab some friends (figuratively, not literally) and join them for this workout in the park.