With drier spells forecasted over the coming weeks and upcoming National Fitness Day on the 20th, there’s truly never been a better excuse to workout and embrace the great outdoors.
Peloton instructor Jermaine Johnson has curated a workout plan for those looking to shake up their workout routine or perhaps for people who don’t have easy access to gym facilities.
Maybe you want to take advantage of their local park, or look for ways to stay active whilst they’re on a campsite in the middle of the highlands – either way, this workout routine is for anyone, anytime, anywhere.
Below is Peloton Instructor, Jermaine Johnson’s ultimate outdoor workout plan.
1. Jumping Jacks (30-45 seconds) –
Description: Start with feet together and arms at your sides. Jump your feet apart while raising your arms overhead. – Tips: Land softly on your feet to reduce impact. – Benefits: Great for warming up and improving cardiovascular fitness.
2. Bodyweight Squats (15-20 reps) –
Description: Stand with feet shoulder-width apart, lower your hips back and down as if sitting in a chair, then return to the standing position. – Tips: Keep your chest up, and knees aligned with your toes. – Benefits: Strengthens your legs and glutes.
3. Push-Ups (10-12 reps) –
Description: Start in a plank position with hands under shoulders, lower your body by bending your elbows, then push back up. – Tips: Maintain a straight line from head to heels. – Benefits: Builds upper body and core strength. Modification: You can also perform on your knees.
4. Lunges (12 reps per leg) –
Description: Step one leg forward, lower your hips until both knees are at 90-degree angles, then push back up. – Tips: Keep your front knee aligned with your ankle. – Benefits: Strengthens legs and improves balance.
5. Plank (30-45 seconds) –
Description: Hold a push-up position with your body in a straight line from head to heels, engaging your core. – Tips: Keep your neck in a neutral position and breathe steadily. – Benefits: Excellent for core stability and overall strength. Modification: You can also perform on your knees.
6. Bicycle Crunches (15-20 reps per side) –
Description: Lie on your back, bring one knee toward your chest while simultaneously twisting your torso to bring the opposite elbow toward it. – Tips: Focus on twisting your core, not just your elbows. – Benefits: Targets your abdominal muscles.
7. Burpees (10-12 reps) –
Description: Start in a standing position, drop into a squat, kick your feet back to a plank, return to squat, then jump explosively. – Tips: Land softly to protect your knees. – Benefits: Full-body exercise for strength and cardio. Perform this circuit with little to no rest between exercises. Modification: You can walk out your legs one by one into the plank.
After completing all 7 exercises, rest for 1-2 minutes, then repeat the circuit 3-5 times.
Note: Adjust reps and timings based on your fitness level, and don’t forget to cool down and stretch after the workout to prevent muscle stiffness.
Peloton also has a plethora of content available on the Peloton App. Whether you’re into high-energy workouts, guided outdoor runs or meditation, you’ll find thousands of classes to keep you motivated.
At home, outdoors or at the gym, new Members can access a variety of classes for free, no equipment needed.