Name: Playbook - Alyssa Wright - Outdoor workout or Rest Day
Uploaded: 2023-02-06T16:05:36.628Z
Duration: 30 min
Description: Outdoor workout or Rest Day

Change up your routine & scenery! Add a hike into your weekly, monthly routine ! Challenge yourself, unwind, and connect with yourself and the outdoors. 

Bring a friend or family member 
Focus on your breathe 🧘🏼‍♀️ 
What do you see ?
What do you hear? 
What are you grateful for?

Do something that challenges you… some hikes are not EASY. Take your time. Breathe. Push yourself. I promise you’ll never regret a good workout. Getting to the top is the BEST feeeeeling in the world. Be proud, take in the moment. Make it count 🤍

3 WORKOUT OPTIONS:
Outdoor hike, run walk
Anywhere circuit 
Full Body Workout circuit (1. Shoulders 2. Legs 3. Core) 

These are all separate so you have a variety depending on how your body is feeling. If you need a rest day take a rest day. If you want an outdoor workout you have it. If you want a circuit it’s here!

Try doing a workout a week outside. It can be a walk , a run a bike ride, a hike, outdoor workout. Take that time for you and just keep it simple !

Be sure to hydrate!!!!!

Try going on an outdoor run or a walk! 

If running isn’t for you-  try walking or doing running and walking intervals to break up more rest time between.

Outdoor walk/run/hike

Option 2. Full body anywhere workout! Below shows dumbbell usage. This can be performed body weight as well.

4 rounds through. You got this.

Plank punches

- Start with a barbell in front rack position
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- 20 reps down and back

Barbell front rack walking lunges

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Up down plank + shoulder tap

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

Full Body Workout

Single arm shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Push Up to shoulder tap

Circuit 1. SHOULDERS

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up 
- Lower the dumbbells forward to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Complete desired reps then repeat on the opposite side

Dumbbel bulgarian split squat to RDL

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded abduction

Circuit 2. LEGS

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged
- Left -> right = 1

Low plank hip dips

In a crunch lake position, with legs up. Reach all the way overhead and extending arms past your knees.

Outdoor workout or Rest Day

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