1. Use resistance training. One of the best ways to get the benefits of resistance training outside of a traditional gym is by using resistance bands or tubing. Available in any sporting goods or general retail store, resistance bands are portable, cheap, versatile, and effective.
By stepping on the band to anchor it, you can perform exercises for your shoulders, biceps, triceps, upper back, and quads. If you are able to find a small tree, you can anchor your band around it for a chest press, standing row, or trunk rotations. You can target just about every muscle group with bands!
By working out outside you get to enjoy nature WHILE you get in shape!
2. Perform Bodyweight exercises. Wait...who needs equipment? If you're itching to get out the door right this minute, and you don't have a single piece of portable equipment, don't fret! Some of the very best exercises can be done using your own bodyweight.
For example, if you usually do a chest press with free weights, a simple push-up will hit the same muscles. Instead of a tricep press with a rope, try tricep dip. What about legs? Simple. Squats and lunges and can plenty difficult, either by doing higher reps or doing them one leg at a time. Try adding a jump out of the move, or hold the bottom of the position for 30 seconds.
3. Use Nature! This may not be everybody's cup of tea, but if you're heading out into the wilderness (or your nearest woodsy walking trail), just look around you. Rocks, branches, logs, and trees can all be used in various ways to add resistance to your nature walk. To target your rotator cuff and shoulder area, find two small rocks of equal size and weight to perform lateral shoulder raises and overhead presses. Have a seat on a sturdy log or stump - you'll notice it's a great platform for incline push-ups, triceps dips, and step-ups.
4. Hiking will pass the time in a blink of an eye! If you hike for cardio, the time will fly by so much faster than it would indoors because you'll be looking at all the scenery and taking care that you don't trip or mis-step. This is a great way to get your cardio in without sacrificing enjoyment. Wearing a pack just adds to the training effect of working out outside.
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