When the weather allows add these strength moves into your daily run or walk to round out your routine into a full body workout.
Walk or run for 2-3 minutes and then complete 8-12 repetitions of each exercise. If you want to add more strength moves, shorten your cardio to 1 minute and then repeat the circuit 2-3 times.
During you outdoor workout, if you see some stairs or bleachers, slow down your pace and take each stair two at a time. Keep your shoulders stacked over your hips and front knee in line with the front toe. Be sure to use muscle and not momentum as you push off your back leg.
Turn sideways to a set of stairs or low curb. Place your right foot on the stair and shift your weight slightly over to that leg. Bend at both knees and lower down into a squat position.
Press into the supporting leg and lift up, at the same extend your left leg diagonally up and out. Keep both hips parallel to the ground. Pause and return to starting position.
Perform 8-12 repetitions on the right leg and then repeat on the opposite side.
Begin standing on the lowest stair with feet hip distance apart.
Step your right leg back and slowly lower down into a lunge position. Keep your back knee pointing directly towards the ground.
Press into the left leg and lift your body up. At the same time, carry your right knee forward and up. Pause and lower back into the lunge.
Repeat 8-12 repetitions on the right leg and then repeat on the opposite side.
Place your hands on a tree or post at chest height. Hands are shoulder width apart with arms extended.
Bend your elbows, drawing them alongside your body and lower your chest towards the tree or post. Pause and then press back to starting position.
Perform 8-12 repetitions.
Stand with your feet hip distance apart. Hold onto a lamppost or small tree and shift your weight towards your heels.
Bend at the knees, and keeping your weight towards your heels, lower yourself into a squat position. Pause and press up to starting position.
For an additional balance, strength and core challenge at the bottom of the squat extend one leg forward pause, lower, extend the other leg off the floor, pause, lower and press up to starting position.
Extend both arms forward and hold onto a lamppost. Raise your left leg behind you.
Keeping your weight towards your right heel, slowly bend at the knee and lower yourself into a lunge position. Be sure that your front knee is directly over your toes. Pause and press up to starting position.
Repeat 8-12 times on the right leg and then 8-12 repetitions on the opposite leg.
Find a bench or ledge. Place your hands on the ledge with fingertips pointing towards you and hands shoulder width apart. Walk your feet out and slide your hips off the bench so that your thighs are parallel to the ground and knees are stacked over your ankles.
Slowly bend your elbows and lower your hips towards the ground. Keep your elbows pointing directly behind you. Pause and press up to the beginning position.
Perform 8-12 repetitions.
For an additional balance and core challenge, extend one leg forward to perform the exercise with only one foot on the ground.
Perform 4-6 repetitions with the right leg lifted and then 4-6 repetitions with the left leg lifted.
