The Complete Guide To Unique Outdoor Exercises Part 2

June 22, 2010 by  
Filed under The Fitness Bug

Yesterdays post has got many of you out there pushing yourselves to the max, outdoors!

GOOD… that was the whole idea behind it. But I haven’t quite finished yet. The sunshine is beaming and I am in the mood. And yes, I have been showing off too. So should you!

Anyhow, here is more ammo for your outdoor workout routine arsenal.

Suicide Bear Runs

This exercise is actually made up of two exercises.

#1 Suicide Runs

You basically set a starting point, set several horizontal lines ahead of you  and run from the starting point to a each line… say, about 20 feet away. Then you run back to the starting point and then run to the 2nd line. Say a further 15 feet away. Carry on until you’ve run and touched each and every line.

So that is…

  • A to B
  • Run back
  • A to C
  • Run back
  • A to D
  • Run back

etc.

#2 Bear Crawls

Now this is where we add a challenge to the above exercise.

What’s a bear crawl?

This is where you run around on all fours (hands and feet) just like a bear. Doing so will work your core, chest, triceps, shoulders and lower back.

How do we add the challenge?

Like this…

  • A to B
  • Run back with a bear crawl
  • A to C
  • Run back with a bear crawl
  • A to D
  • Run back with a bear crawl

The gym won’t work you like this will. I can assure you of that!

The Dragon Flag Exercise

Rip your abs and core in the outdoors, to keep it simple.

How it looks and how to do it
  • Find a weights bench
  • Lie flat on your back
  • Place your arms behind your head and your hands gripping the edge of the bench (As in the photo).
  • Then bring your knees in to your waist so that your thighs are at 90 degrees
  • Then use all of your strength and pull up with your hands, keeping your whole body rigid until it rises up so that your torso is pointing directly towards the ceiling.
  • Hold that position for a few seconds and then lower your body back down ‘under control’ until your butt is just a few inches from the bench.
Tip
  • As your body rises to begin the rep, slowly breath out and keep your whole body tensed. As you begin to lower your body, slowly breath in with the abdomen and repeat the sequence.
  • If you find that even with your legs bent you cannot lift yourself off of the bench ‘under control’ you can simply perform partial negatives by lowering yourself down from the end of the movement until you reach as low as you can safely go, and then pulling your body back up.
The Sequence


Then you lower yourself back down to the bench using the bent knee method (As reduced leverage for progression)


Then you progress to the straight legged version. There is no time limit on how long it will take you to reach this level. Just make sure you listen to YOUR body. Your body will tell you when to progress. Not me or anyone else!


I know you want to go out and try this exercise straight away, which is great. But please, do take it easy. Injury prevention is key. If you want to know more about injury prevention for bodyweight exercises, be sure to grab the Unique Bodyweight Exercises Ebook.

Bungee Runs

This really is where you attach a strong bungee cord to yourself. A partner will build tension with the other end, and at the height of it, they will let go, causing you to fly. This is something that I picked up in athletics training, and it really is a sight to behold. You’ll look like a super hero for a brief moment.

Anyhow, this will help build up your explosive strength.

Warning!

I would not recommend that you perform this exercise unless you can at least perform cardio exercises or sports at high intensity level.

There are more variations of exercises that involve a bungee cord. Many of which I have experienced first hand during and after my life as an athlete. Many of which prove to be perfect for working out outdoors or on vacation. Just make sure you stay tuned, because it’s going to be action packed!

See you in the comments.

Related Posts Plugin for WordPress, Blogger...

Incoming search terms:

Be Sociable, Share!
Copy the code below to your web site.
x 

Speak Your Mind

Tell us what you're thinking...
and oh, if you want a pic to show with your comment, go get a gravatar!

Google+