Apart from a cool day here and there, we still have a few weeks of comfortable fall weather here in the Memphis area. Think of it as an invitation to move your workout outside and soak in a little fresh air before it turns from crisp to downright cold.
Crunches and Cardio:
Find a plot of firm, even ground and spread out a blanket and a yoga mat. After a few minutes of warm-up stretches, perform the following routine.
10 Pushups: Kneeling or full, depending on your fitness level.
20 Mountain Climbers: Start in a plank position and alternate driving your knees into chest, keeping your hips flat and parallel to the ground.
20 Bicycle Crunches: Lie on your back and bend both knees into your chest, hands clasped behind your head. Find a focal point to the left and right of your body. Look at those two focal points as you twist and crunch to each side, reaching your right elbow to your left knee, and vice versa.
Take a moment to breathe in the fresh autumn air and then repeat the routine one to four more times depending on your health and fitness level and advice from your doctor.
A Run With A View
Give the treadmill a breather and head outside for a run among the fall colors. If your local park doesn’t have an adequate track or path, check out Runner’s World magazine’s Route Finder by clicking here.
The Fitness Scavenger Hunt
Here’s a fun way to think outside the box!
Map out a jogging route that you’re familiar with. Then list out a handful of bodyweight exercises that you can successfully perform, e.g, squats, pushups, etc. Next to each exercise you’ve listed, write in something that you’re likely to see or witness along your jog, e.g., a park bench, a dog on a leash, a school bus, a convertible, etc.
Start out on your route and anytime you see one of your landmarks, perform ten repetitions of the corresponding exercise that you listed.
Get in the Spirit of the Season
Find a corn maze, go pumpkin or apple picking, and rake leaves up into a pile and jump right in with the little ones. All of these activities can increase your heart rate, burn calories, and provide a legitimate, low-impact alternative to traditional exercise routines.