Hi guys! Happy first day of summer! Did anyone get outside today? The weather, despite a forecast that’s been calling for rain, has been beautiful in Calgary, and with some recent gear courtesy of SportChek, I decided to take my workout outside. I thought you might like in on the action, so I recorded my moves so you can try them at home in a field, park, open space in your gym, or even at home (you’ll notice substations for some of the exercises below if you can’t run).
This is a 3 round workout, which you can modify to suit your fitness ability by adjusting the exercises or changing the amount of work. For example, you can turn this into an AMRAP (“as many rounds as possible”) in 10, 20, 30 min – pick a time and go for it! Or you can do 1 round of the workout and start there. If you’re feeling spicy, add a few sprints to the end of it like I did, or take minimal breaks throughout the workout. Let’s break it down, video style, with the exercises in sets of 10 and 20 reps:
- Step out instead of jumping in your “I” jacks; if you get confused, just start with your body up in the shape of the letter “I” and you’ll get back on track from there!
- On the prisoner lunges, drop your hands if need be, but if you’ve got them up, squeeze your back, shoulders down! Think about keeping your torso tall and driving through your front heel rather than pushing off your back foot.
- On the alternating “T” push ups, use an incline like a hill or a bench to modify the movement, making it easier, or take your feet up on an object to make them harder!
- Do your best with those lizard crawls; they’ll feel awkward at first! But it’s great to get down on the ground and move in less static ways.
- As far as the sprint is concerned: GO ALL OUT! That’s what makes a short burst count. Choose a chunk of field, go for 100 m around a track, or set your sight a few trees away from you and hit it hard!
What made this workout even better was that I got to do it on the first day of summer (wahoo!) AND in fresh gear (right on!). I was am thrilled to be a SportChek Ambassador for the summer and was stoked when I received a package from them (fittingly the day after my birthday):
I was decked out from head to toe in gear from SportChek, and I’ve tried most of the gear in a variety of situations (in the gym lifting heavy, outside sprinting and doing body weight moves, around town for errands and even hiking) and I’m super happy with the results! In the video I’m wearing the Nike Pro Hyperool 2.0 Women’s Tank in purple and the Adidas techfit Women’s Capri Tights, neither of which moved around during the workout and also held up to all my twisting and turning! I love the lime green on the capris as far as details go and the two-toned purple of the top.
I was extra excited for the shoes and the activity tracker because I’d looked at the exact products for quite some time and simply hadn’t pulled the trigger yet, so receiving them when I wasn’t expecting them was incredible! I’ve been needing new training shoes and love the comfortable, minimal nature of the Nike Free TR Flyknit Women’s Training Shoes. In terms of running, I’ve done short runs and sprints in them, and depending on how much stability you need, they may or may not be the shoe for you. My one complaint is the shoe laces… They are so slippery! You must double knot them to get them to stay otherwise I was stopping every few minutes to retie them. But they feel great – more like a slipper – and I have found them to be good in the gym and outside of it at least for my feet!
I first heard about the Garmin vivofit 2 Black Activity Tracker from Susan, a nurse and outdoor adventurer friend who had it on our backcountry skiing hut trip in the spring. I was intrigued then and have been thinking about it ever since! Not only counts my steps (you can customize it and adjust your stride length to your own body), but links up with My Fitness Pal, tracks your total mileage for the day, has a stop watch, and even tracks your sleep. The more I learn about sleep, the more I see how high up on the priority list it is for a healthy body, and I’m practicing making it a priority because of that! Sleep, stress, emotional health – these things are all so important, so if we can track some of these metrics we can affect our health on many levels, let alone our goals in the gym. It’s been great to use, and I’m still discovering all the elements about it and have more digging to do!
Do you have an activity tracker? If so, which one do you use, and if not, have you ever thought about it? I’m finding it to be a pretty motivating little piece of equipment, and I love how low-profile it is on my wrist, too.
I hope you get the chance to get outside and #SweatBetter this week as summer is officially here! If you’re looking for motivation, maybe a new pair of capris will do it, or perhaps finding a friend to go sweat with, or a deal with yourself (“I’ll go out to a movie if I workout today!”). It’s different for everyone, but there are ways we can all move more effectively and efficiently to feel good bring change to our bodies. Take that fitness outside the gym and happy sweating, friends!
Live well & be well,