Five Outdoor Workouts To Get You Moving This Spring

Meghan Kennihan, NOW Ambassador
  • spring workout circuits intro slide

    Warmer weather begs us to get outdoors and start moving our bodies more. NOW Ambassador Meghan Kennihan created a series of five outdoor workouts perfect to get you moving for the spring season.

    • Each of the workouts takes approximately 30-40 minutes depending on your individual pace.
    • No weights or other equipment needed for the Park Bench, Park Swing, Track Running, Soccer/Football Field, or Around the Neighborhood workouts, just simply head to the local park or school for a fun, free workout
  • park bench workout slide

    Park Bench Workout

    Do Each Circuit 2-3x

    Circuit #1
    1 Minute Jog in Place or Around the Park
    20 Single Leg Bench Step Ups Each Leg
    20 Squat Jumps
    20 Tricep Dips off Bench

    Circuit #2:
    1 Minute Jog in Place or Around the Park
    20 Single Leg Side Step Ups Each Leg
    20 Plie Squat Jumps
    20 Incline Pushups

    Circuit #3:
    1 Minute Jog in Place or Around the Park
    20 Bench “Box Squats” (Butt sits all the way down to the bench)
    20 Vertical Jumps (touch hands to ground jump straight up)
    20 Decline Pushup (feet on bench)

  • swing workout slide

    Park Swing Workout

    Do entire circuit 3x

    20x Squat Jumps Holding on to Swing
    20x Pushup Feet on Swing
    20x Single Leg Squats (one foot in swing)
    20x Swing Body Rows
    20x Swing Pendulum (upper plank, feet in swing, swing side to side)
    20x Swing Crunches (upper plank, feet in swing, pull knees in toward chest)

  • running track slide

    Running Track Workout

    Do Entire Workout 1x

    Run the Straightaways, Jog or Walk the Curves 2x
    Walking Lunges Straightaways, Bear Crawl the Curve 1x
    Run the Straightaways, Jog or Walk the Curves 2x
    Side Shuffle the Straightaways, Crab Crawl the Curve 1x
    Run the Straightaways, Jog or Walk the Curves 2x
    Broad Jump the Straightaways, Inchworm Pushup the Curves
    Run the Straightaways, Jog or Walk the Curves 2x

  • field workout slide

    Soccer/Football Field Workout

    Do Circuit 1-2x

    Warmup
    10 Minutes Jogging Around The Field
    10 Jumping Jacks
    10 Pushups
    10 High Knees

    Circuit #1
    Sprint 50 Yards, Jog Backwards to Start Line 2x
    10 Pushups
    Sprint 50 Yards, Side Shuffle Right to Start Line 2x
    10 Pushups
    Sprint 50 Yards, Side Shuffle Left to Start Line 2x
    10 Pushups

    Circuit #2
    Sprint 100 Yards, High Knees Back to Start 1x
    10 Plank Shoulder Taps
    Sprint 100 Yards, Butt Kicks Back to Start 1x
    10 Plank Shoulder Taps
    Sprint 100 Yards, Skip Back to Start 1x
    10 Plank Shoulder Taps

    Finisher:
    100 Jumping Jacks

  • neighborhood workout slide

    Around the Neighborhood

    Warmup
    Jog 10 Minutes

    Circuit
    Every 5 Minutes Stop and Do…
    10 Pushups
    10 Air Squats
    10 Dips Off a Curb or Step
    10 Lunges Each Side