Free workout!! No excuses.

This past weekend was gorgeous!!! So I took my fitness outside. Take a look at the video for a demonstration of each exercise and use this functional bodyweight routine for working your glutes, quads, and hamstrings.  This workout can be done anywhere! All you need is a chair and a small amount of time out of your day.        

4 mile run

4 rounds:

8-10 bulgarian split squat, right side

8-10 bulgarian split squat, left side

16-20 jumping lunges (single count)

16-20 air squats

16-20 step ups

Instructions:  

This workout can be done at any park with a bench, or even at home using just a chair. Perform 4 sets with minimal rest, 16-20 reps of each exercise.  

Bulgarian split squat:  With back foot elevated, bring back knee straight down to the ground so front knee does not track over toe.  You want weight in front heel, and chin mostly vertical.  Perform 8-10 reps on one side, and then switch legs.

Jumping lunges:  Begin in a lunge position, with hips square, chest up, weight in front heel, front chin vertical, and front quad parallel to floor.  Jump and quickly switch leg positions in mid-air.  Perform 16-20 reps (single count).  

Air squat:  With feet shoulder width apart, lower hips below top of knee, maintaining a tight core, weight in heels, and knees driving out over toes.  Keep chest as tall possible throughout entire movement and avoid letting knees cave in.  Finish with full hip and knee extension (standing tall) before going into next rep.   Perform 16-20 reps.

Step ups:  Keeping your chest tall, drive through heel as you stand with feet together on top of bench.  Keeping that same leg in front, lower yourself back down to your starting position.  Switch legs for a total of 16-20 reps.