Spring weather offers the perfect opportunity to get outside and move! The inviting sunshine and cool, crisp air, sets the perfect stage for a sweat sesh. Here are some ideas to get you outside and moving while reaping the benefits of fresh oxygen flow and vitamin D! (We even made a handy-dandy infographic for you to print out, keep on your fridge, and/or bring along with you. 🙂
- Spring into Shape – Plyometric Workout
Plyometrics, a.k.a. “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal being to increase power (speed-strength). This is a great workout to elevate your heart rate, mood, and calorie burning power! Repeat this circuit 3x’s.
- 30 Jumping Jacks
- 1 minute Plank
- 20 Jump Squats
- 1 minute Left Side Plank
- 15 (each leg) Switch Jumps (aka lunge jumps)
- 1 minute Right Side Plank
- 10 Burpees
- 1 minute rest
2. Melt Away Winter – Spring HIIT Workout
High Intensity Interval Training (aka HIIT) is exercise strategy where one performs a short burst of high-intensity (ALL OUT) exercise followed by a short, low-intensity “rest period” repeatedly, until too exhausted to continue. These intense workouts typically last under 30 minutes due to the demand, and times vary based on your current fitness level.
Complete as many rounds as possible in a 30-minute period (adjust if needed) 45 seconds of work and 15 seconds of rest for each exercise.
- Push Ups
- Burpee (with jump)
- High Knees
- Walking Lunges
- Mountain Climber
- Ab Flutter Kicks
3. Spring Fling – Cardio and Abs Workout
This workout is lower intensity and meant to be performed for a longer duration. It’s less impact on your body, but still yields results! Plus, you get to enjoy the sunshine while you do it!
- Warm Up of choice for approx. 10 mins (performing dynamic stretches)
Repeat the mini-circuit below 6-8 times.
- 400 m Jog
- 50 Ab flutter kicks
- 1 minute plank
- 25 bicycle crunches (each side)
Health and Wellness Coach