WORKOUT:
OVERVIEW:
Get ready to reconnect with nature and give your body an amazing workout with this 15-minute outdoor strength workout led by Sunny trainer, Dana Simonelli. Enjoy the fresh air and sunshine as you engage in a full-body routine using a resistance band and a mat. This intermediate-level workout is designed to challenge your muscles and leave you feeling invigorated.
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Workout Length |
15 minutes |
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Workout Level |
Intermediate |
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Products Used |
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Trainer |
Workout Details
WARMUP
Squats: Start by standing with your feet hip-width apart. Bend your knees and sit back into a squat position. Push through your heels and squeeze your glutes as you stand back up.
Alternating Lateral Lunges: Take a wide step to the side with your right leg, bending the knee while keeping the left leg straight. Drive through the heel to the starting position. Repeat on the other side.
Arm Circles: Make large circles with one arm, first backward then forward. Repeat on the opposite arm.
WORKOUT
1. Forward Lunges with Arm Extension: Step forward with your right foot into a lunge position while extending your arms overhead. Return to the starting position and repeat with the left foot.
2. Lunge Pulses: Remain in the lunge position and pulse up and down slightly.
3. Reverse Lunges with Arm Extension: Step backward with your right foot into a lunge position while extending your arms overhead. Return to the starting position and repeat with the left foot.
4. Resistance Band Bicep Curls: Step on the resistance band with both feet, holding the handles in your hands. Curl your hands towards your shoulders, keeping your elbows close to your sides.
5. Resistance Band Bicep Curl Pulses: Stay in the bicep curl position and pulse the resistance band up and down slightly.
Repeat exercises 4 & 5
6. Straight Leg Glute Lifts: Begin in tabletop position on all fours. Extend your right leg straight, then lift and lower engaging your glutes. Repeat with the left leg.
7. Straight Leg Glute Pulses: Keep your leg lifted and pulse it up and down slightly.
Repeat exercises 6 & 7
8. Rainbows: Start on your hands and knees in tabletop position. Kick your right foot up and over to the left, forming a rainbow shape. Return to the starting position and repeat on the other side.
Repeat exercise 8
9. Resistance Band Seated Rows: Sit on the mat with your legs extended and loop the resistance band around the soles of your feet. Hold the handles in your hands, palms facing each other. Pull the band towards your body, squeezing your shoulder blades together.
10. Resistance Band One Arm Rows: Sit in the same position as before but hold one handle of the resistance band in your right hand. Pull the band towards your body, focusing on your back muscles. Repeat on the other side.
11. Fire Hydrants: Start on your hands and knees. Lift your right knee out to the side, keeping it bent at a 90-degree angle. Lower it back down and repeat on the other side.
12. Fire Hydrant Kicks: Perform the same movement as the fire hydrants but kick your leg out to the side before returning to the starting position.
13. Resistance Band Upright Row: Stand on the resistance band with both feet, holding the handles in your hands. Pull the band up towards your chin, keeping your elbows pointed out to the sides.
14. Resistance Band Upright Row Pulses: Stay in the upright row position and pulse the resistance band up and down slightly.
15. Single Leg Good Morning: Stand on your right leg with your left foot slightly lifted off the ground. Hinge forward at your hips, keeping your back straight, and reach towards the ground. Return to the starting position and switch legs.
Congratulations on completing this energizing 15-minute outdoor strength workout with Sunny Trainer Dana! By incorporating resistance band exercises and bodyweight movements, you've challenged your muscles and enjoyed the benefits of being in nature. Remember to cool down and stretch after your workout to aid in recovery and prevent muscle soreness. Keep up the great work!
