Marion Freijsen A blog about Sports, Fitness & Health

Be creative!

Ready for the weekend?? I am – weather is going to be great so I will be out there enjoying myself

When it gets to being summer, I always find myself disliking heading to the gym. Not because I don’t want to be working out, but simply because it is INSIDE, and I want to be out there in the gorgeous weather, feeling the sun on my skin (or rain more likely in Europe!), hear the birds, enjoy the smells of summer. So I, with some help from my trainers Travis and Nando, get creative!

Here’s some ideas that you can use outdoors.

Always do a warm-up first, whether it is a short bike ride, a run, or swim or a game of football. Make sure you have stretched though before you get going, even in warm weather.

I use a field nearby which has a lot of those kid’s play things. Looking at these:

the balancing beam - usually about 12″/30cm above the ground :

• great for some plyometric jumps. Jump with both feet straight over the beam to the other side, turn round and jump again, follow the beam to the end and back.
• you can also use the beam to add to your push-ups: put your toes on the beam, hands on the grass/earth so your legs are elevated. Do your push-ups in this position, 3×10 is a good starting point.
• tricep dips – lean with your arms straight, hands facing forward on the beam – feet straight out in front, or bent at 90 degree angle from the knees. Bend your elbows, keeping them as close to your sides as possible, and keep your butt close to the beam, it should almost touch it!

Sitting bench - there’s always a bench where the parents can sit and watch the kids. I use it for:

• One legged squats. Stand on the bench, with one foot parallel to the edge of the bench and the other hovering over the side. Sit backwards, keeping hands out for balance and drop your foot towards to floor. You are making the same movement as a normal squat, so back has to be straight and keep your hips level! If you drop one hip, you may reach the floor, but you put too much pressure on your knee.
• Jump ups – simply jump up onto the seat with both legs, and jump down backwards. Make sure the surface is not too slippery (if wet) before you do this. Bend through your knees as you jump up, and land softly rolling off the ball of your foot. Keep it light!
• seated squat. Sit down on the bench, your legs bent at 90 degrees in front of you. lift one leg off the floor and keep it straight out in front. Now stand up on one leg, and sit down again. 3 sets of 10 and you’ll really feel the burn!
• sit on the bench, legs straight out in front – hands are holding on to the side of the bench either side, behind you, so you lean backwards slightly with your upper body. Turn out your right leg, and really tense the small muscle above your knee on the inside of your leg. You should see a little bulge. Move your leg, holding it tensed at all times!, up and down 10-20x. You will really feel this provided you hold the tension. Repeat other leg, do 3 sets on either side.

Climbing Rack – Hoop

I mean the round eskimo like structure made of steel or aluminium with this. Great for doing inverse sit-ups! slide your legs through to the inside (so you are on the outside) and hang down. If you are not very strong, lie down on the grass/earth on your back, with your legs hooked through the bars instead. Do a crunch up, reaching for your knees. As you move against gravity you will feel these after only 10 or so. Work up over time to do 20.

I like alternating the above moves, with some sprints (like once round the playground, or 1 minute round depending on size of the playground) or using the jumps to get my heart rate up. It is great to feel you are working hard, and at the same time, it’s fun to play in a kids playground! I tend to do it when all the mums/dads have gone home though

Hope you will try it! Let me know of any other ideas you can think up.