A set of the best outdoor exercises for home workouts

Does work keep you indoors all day? An outdoor training program will allow you to enjoy the summer sun and beautiful weather!

Primary goal:

Weight loss
Type:
split
Level of training:
beginner
Number of workouts per week:
3
Necessary equipment:
horizontal bar, sports ground
Audience:
men and women

Author:

Brad Borland

Traditional gym workouts are rapidly losing ground on the list of fashionable fitness trends, and this is not surprising. People are looking for more effective and more interesting ways to improve their figure, and training complexes are not able to offer them.

While any type of physical activity is a step towards a healthy lifestyle, today we are more powerful than ever in choosing not only what we want to do, but where we want to do it.

The popularity of outdoor training has increased dramatically in recent years. Developing strength and control over your body can get you into great physical shape.

By combining bodyweight exercises with workout elements, you get an amazing combination of motivation and efficiency. And in this, training on sports grounds has no equal. You get the best of both worlds: outdoor activities with minimal equipment requirements.

Basic principles of street training for girls

To achieve an acceptable result, you will have to work hard. But in addition to patience and perseverance, it doesn’t hurt to follow the basic rules and principles of outdoor training. Moreover, depending on the goals, the resulting result will directly depend.

Many people are concerned with the question of what time of day is optimal for training. There is no definite answer to this, because not everyone has the opportunity to choose - they work and no sport is available to them before the end of the working day. In addition, this is purely individual, because it depends on the body’s biorhythms. The main thing is to follow only two rules. First: do not exercise in the heat of the moment in the summer under a scorching sun, this can lead to heat stroke. Second: Plan your workout at a time so that at least one and a half to two hours have passed since your last meal.

To lose weight, you need to choose intense exercises in which your heart rate is at its maximum. A standard circuit training could be a good choice, especially since doing it outside won’t be nearly as boring as doing it in the gym. To build the necessary muscles, that is, to work on the relief, you need to focus on power loads with normal (sufficient) rest. It wouldn’t hurt to use expanders, dumbbells and other weights, even if they were bottles of water or sand. At the beginning of any workout there should be a warm-up, and at the end - a cool-down. This will help you avoid injuries and at the same time achieve better results. When exercising on the street, many people take headphones and a player with them, but there is some danger here. It is not recommended to make music excessively loud, you must hear what is happening around, otherwise you may become a victim of an accident, which no one wants

After all, on the street you may encounter a child on roller skates or a cyclist, not notice a running dog, or even worse, an approaching car. Please note that a certain training regimen should become the rule for girls: before ovulation, you can do strength training, and after it give preference to lighter ones. If your plan is only for intense training, do not forget to give your body rest, this is very important. It is recommended to exercise no more than four times a week, but the optimal number of workouts is three

Moreover, it is also not necessary to sit idle during the rest. You can dance, visit the pool, ride a bike, play volleyball or tennis. An inventive lover of an active lifestyle will definitely find a hobby to her liking, filled with movement and health in the fresh air.

Do not forget that your nutrition must always be under control, otherwise no result will be achieved even with titanic work. The diet must be balanced, otherwise excess fat will not go away

It is also important to observe the correct drinking regime, as we have already mentioned above.

The benefits of street training

What's the best thing about training outside? The first thing we need to mention is the money issue - you don’t need to pay for a subscription. There are training grounds almost everywhere. Moreover, in many cities, public places are equipped with special complexes for body weight training. They have horizontal bars of different heights, push-up bars, leg clamps and other devices.

Secondly, fresh air. Staying in the fresh air promotes the secretion of happiness hormones in the brain, allowing you to feel closer to nature and society.

Are you the type who works at an office desk all day? Sedentary work at a computer is both physically and emotionally draining. Your body becomes sluggish. Why, you might ask, go to a stuffy gym if you really want to change your surroundings and be in the fresh air? This step will dramatically change your mood.

Outdoor activities will make you feel freer. In open spaces you will not feel the restrictions that are inevitable in regular gyms. There is no need to wait in line at the exercise machine, there is no crowding, there is no feeling that you are being watched, there is no psychological pressure.

Plus, the whole world is literally your playground. You will feel free and be able to try a lot of new things. As your fitness improves, you'll be able to move on to more challenging exercises without having to rearrange a pin on the weight stack or attach another plate to the barbell.

The benefits of exercising outside

So, for you to be convinced of the usefulness of this training format, let’s start listing the advantages. For example, metabolic processes are accelerated, which is achieved due to the fact that the cells are much better saturated with oxygen. This leads to improved brain activity, returns a healthy color to the face, significantly improves digestion and simply improves mood - how can you not take advantage of this? Significant benefits are inevitable from regular sunbathing, which leads to improved synthesis of vitamin D. Little attention has always been paid to this vitamin, although its benefits are colossal - it increases bone strength. Thus, it is hardly reasonable to constantly give up street training, because everything necessary for this is already there: all you need is sportswear and desire, and on the street you will find stadiums, parks, you can even train just in the yard - everything is organized simply for this fabulous.

Five exercises for six packs

One-arm dumbbell push-ups.

They press the rectus abdominis, transverse and both groups of oblique muscles. The deltoids, back muscles, pectoral and triceps also work.

10 repetitions burn 28 kcal.

Do a regular push-up while standing on light dumbbells. As you rise up, move your hand to your hip. Pause, return the raised dumbbell to its place and repeat the push-up with row with the other hand. Do 20 repetitions in total - 10 rows for each arm. The key to this movement is to maintain a straight line between your body and legs. If you can’t do this yet, do the exercise without dumbbells. Temporarily.

One-Arm Snatch Lunges

They press the internal and external oblique abdominal muscles, the transverse abdominal muscle.

The deltoids, buttocks, thigh and calf muscles also work.

10 repetitions burn 30 kcal.

Stand up straight, holding light dumbbells in your arms. Raise one dumbbell above your head and take a long step forward. Bend your front knee and lower into a lunge. Return to the starting position, switch hands and lunge with the other leg. Finish the set when you count 10 repetitions for each leg. Raising your arm up disrupts your lateral balance and... in short, it forces your abdominal muscles to work more actively.

One arm deadlift

Presses the internal and external oblique abdominal muscles, the transverse abdominal muscle.

The upper and lower back, buttocks, and thigh muscles also work.

10 repetitions burn 26 kcal.

Place your feet hip-width apart, squat down, and grab a medium-weight dumbbell. Keep your free hand to the side, arch your back, and look up. Push your feet off the floor and straighten up, squeezing your shoulder blades. After a pause, return to the starting position. Do 5 repetitions for your right hand, and then the same for your left hand. This version of the deadlift fully loads the core muscles, due to the need to maintain an arched and vertical position of the back. In addition, the lower back muscles, which you have long forgotten about, receive a session of life-giving exercise.

Lumberjack with dumbbell

Presses the oblique abdominal muscles, rectus abdominis and transverse abdominal muscles.

The pectoral, quadriceps, arm and deltoid muscles also work.

10 repetitions burn 24 kcal.

With your feet hip-width apart, grab a light dumbbell with both hands and lift it toward your right ear. Tightening your abdominal muscles, turn your body to the left and lower the dumbbell in an arc towards your left thigh. Return to the starting position and repeat the exercises 9 more times. Then do 10 repetitions, but in the other direction. The faster you do the exercise, the stronger the muscles of your future sculpted abdomen will contract.

One-arm dumbbell row without support

Presses the external and internal oblique abdominal muscles.

The deltoids, muscles of the upper and lower back, and the long head of the triceps also work.

10 repetitions burn 21 kcal.

Take a heavy dumbbell in your hand and lean forward as if you were going to do a bent-over barbell row. Keep your free hand either to the side or behind your back. Without changing your body position, bend your working arm and lift the dumbbell to your hip. Do 10 repetitions for each. To make the most of the exercise, resist the temptation to rest your free hand on your knee—your obliques and nothing else should control the tilt of your body.

Cardio exercise with ball

Fitness with a ball is common for both land and water activities. Cardio exercises are especially effective for losing weight - exercises that not only help you get rid of excess fat, but also strengthen your heart. An ordinary ball with a diameter of about 20-25 cm will be useful as equipment. It will help you stay on the water and at the same time provide some resistance to the muscles. There are several exercise options:

1. Hold the ball with your hands at waist level on the right side of your body. Straighten your shoulders without leaning towards the ball. Then you need to walk around the pool in a circle as quickly as possible within a minute. Then you should hold the ball with your hands on the opposite side of the body and repeat the exercise. Do this on each side four times, constantly increasing the speed of movement around the pool.
2. Hold the ball at navel level and run in the pool at maximum speed for about a minute. After a thirty-second rest, you need to repeat the exercise. And so three times, gradually increasing the running speed in the water.

Necessary equipment

Of course, it’s tempting to say that you don’t need anything other than an outdoor sports ground, but let’s look at how to conduct a workout with maximum efficiency.

You need some kind of bars. These could be playground bars or parallel bars—any bars you can do push-ups on.

Parallel bars are a great option for push-ups. If you're unlucky, playground bars or tall wooden corners will do.

An elevated platform for jumping and leg exercises will also be needed. It doesn’t have to be anything special, just high enough, somewhere at the level of the knees or mid-calf.

Finally, you'll need an open, flat area for the rest of the exercises.

Benefits of fitness in water

Water aerobics classes help relax the body, they relieve irritability and overexcitement. Active water procedures improve mood and help cope with stressful situations

This is especially important for those who are struggling with excess weight and are forced to limit themselves in food and positive emotions.

Due to the loss of physical tone, people begin to feel embarrassed about their body. By performing simple exercises in water, you can successfully combat sagging skin, the appearance of cellulite and excess weight. Water hides figure imperfections from prying eyes, so many people can exercise without discomfort.

You can not only overcome your fear, but also learn how to float on the water and improve your figure.

Fitness in the pool is ideal for older and overweight people, expectant mothers, while exercise in the gym may be contraindicated. Water minimizes stress on the joints, so the likelihood of injury is very low. But the muscles exert more effort due to the fact that they are forced to overcome the resistance of the water. Regular exercise will change your body beyond recognition! After one workout in water, a person can lose up to 800 kcal!

When is the best time to practice?

In fact, there are no specific recommendations on when it is better to exercise, in the morning or in the evening. It all depends solely on your schedule, body characteristics and many other individual factors. The effectiveness and efficiency of training does not depend in any way on the time of day. However, there are recommendations that relate to the time of year and weather. For example, in summer and spring it is not recommended to train at lunchtime under the scorching sun; do the exercises either in the morning or in the evening. Don’t forget to adjust your diet for your workouts; it is advisable to allow one and a half to two hours between meals and workouts.

General recommendations

When playing sports at home or in the gym, you need to understand that there are a number of important rules that you should adhere to, because the outcome of the workout and the final result of your work on yourself depend on this. By listening to simple tips, you can avoid injuries and common mistakes:

Determine the purpose of the training

It is important to understand whether you are working out for weight loss or for relief and bulky muscles, because your entire future path depends on this. Start training without equipment, hone your technique, work with your own weight, and only then start training with dumbbells and barbells

Always start with light cardio exercise, which will help warm up your muscles and joints and raise your heart rate to 120 beats per minute. Warming up before training and cooling down after are the most important elements that should not be neglected. Be sure to think about your training plan. You need to exercise 3-4 times a week. The duration of the lesson should not exceed 60-90 minutes. Take time to rest; muscles need time to recover. Morning exercises are the best start to the day. Do exercises, this will allow your body to be more energetic and resilient. Just 10-15 minutes of warm-up in the morning will help prepare the basis for more serious exercise.

When the body adapts to a given rhythm, you can gradually increase the load - start working out with equipment, add weights, the number of repetitions, increase the speed of work. Try to diversify your training, change exercises and alternate them every 10-15 days. If you previously worked out without a horizontal bar, then after a while you should include exercises on the horizontal bar in your program. Of course, the most important thing in working on your body is consistency. You cannot skip training; each lesson must be completed with maximum dedication.

Have you warmed up? Time to get to work!

Now we go to the site. Hang on the bar and start pulling your knees towards your stomach, 10-12 times is enough for a start, then the number of repetitions can be increased. Then go to the children's sandbox, if its base is wide enough for the foot to stand, then use this children's element as a step platform. To get started, 10-15 steps are enough. If the base of the sandbox is narrow, then walk around the sandbox about 5 times, as if it were a thin log, and if you stumble, you will fall into the abyss. This exercise will have a great effect on your coordination. Then we go to the horizontal bar and try to pull ourselves up as many times as possible, but we need to give it 100%.

A set of exercises for the press

Rise/roll

This exercise strengthens the rectus abdominis muscle.

Lie on your back, legs straight, feet together. Extend your arms up in front of your chest, palms facing down. Inhale, lower your chin so that you can see your navel, and begin to slowly rise with a rounded back, lifting vertebra by vertebra from the floor. When your shoulder blades lift off the floor, begin to exhale while continuing to rise smoothly. Slowly roll back to the starting position without lowering your arms. Start with 4 repetitions, gradually increasing their number to 6.

Plank pose

This exercise strengthens the oblique abdominal muscles.

Get on all fours, elbows should be directly under your shoulders, fingers interlocked. Stretch your right leg back, placing it on your toes, while trying not to shift your hips. Then extend your left leg back, placing it on your toes next to your right. Hold this position for 20 seconds, then return to the starting position. Repeat 2 times. Gradually increase the time you hold the pose: first to 30 seconds, then to 1 minute.

Bridge with leg lift

The exercise strengthens the rectus and oblique abdominal muscles and the extensor spinae (lower back) muscle.

Lie on your back, knees bent, feet parallel to each other, shoulder width apart. The arms lie freely along the body, palms facing down. Tighten your abs, pulling your stomach in. Take a breath. As you exhale, push your pelvis up so that your body forms a straight line from your shoulder blades to your knees. Hold for 30 seconds. Without changing your position, straighten your left leg. Hold again for 30 seconds. Place your left leg on the floor and straighten your right, maintaining the correct body position. Then place your right foot on the floor. This is 1 repetition. Do 4 repetitions, gradually increase their number to 8.

Side crunches on the ball

This exercise strengthens the rectus and oblique abdominal muscles.

Sit on a fitball (gymnastic ball), feet flat on the floor, knees bent. Stepping your feet forward, lie with your back on the ball, placing your left hand behind your head. Tightening the muscles of your buttocks, push your pelvis up. Pull your stomach in and lift your upper body. Then turn your left shoulder to the right. Slowly return to position 4a. Perform all repetitions first with your left hand, then with your right. Start with 8-12 repetitions on each side, gradually increasing the number to 16.

Crunches with bent knees

This exercise strengthens the rectus and oblique abdominal muscles.

Lie on your back, lift your legs bent at the knees so that your shins are parallel to the floor, feet together. Place your hands on the back of your head, without joining them, with your elbows spread to the sides. Tighten your abs, pulling your stomach in. Without changing the position of your legs, lift your head, neck and shoulders off the floor. Slowly return to the starting position. Start with 8-12 repetitions, gradually increasing their number to 16-20.

Reverse twist

This exercise strengthens the rectus and oblique abdominal muscles.

Lie on your back, raise your legs bent at the knees, pull your heels towards your buttocks, palms on the back of your head. Without changing the position of your legs, tighten your abdominal muscles and lift your tailbone a few centimeters from the floor, and pull your knees towards your chest. The range of movement is small, only the abdominal muscles work. Slowly return to the starting position. Start with 8-12 repetitions, gradually increase their number to 16-20.

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Important points

You can only exercise in the green zone! No jogging or walking along polluted streets with heavy traffic! For classes, you can choose a park, square, school stadium, courtyard - the main thing is that you are protected from the roadway by houses or a green strip.

Remember that on the street the usual load is harder. This is especially noticeable in workouts such as walking, running and cycling. When working out on exercise machines, you do not move your body, but give them part of the load. For this reason, on the street your speed will decrease by an average of 10-30%, depending on the terrain, wind, and soil. Or you will spend more energy on your usual speed of movement - in this case, the training time should be reduced.

Buy an extra set of sportswear. One thing, as for training indoors, will clearly not be enough for you: on hot days you need to dress in such a way that the fabric will cool you down, on cool days - so that you don’t get caught in the wind. You should select clothes from modern sports fabrics based on polyester, fiber, and lycra. Sneakers should also have ventilation holes and mesh and, conversely, with waterproof impregnation.

Please note that clothing for rainy weather should not only be waterproof, but also wick moisture out. Otherwise, you will be wet from sweat, not from rain, and the slightest breeze will doom you to catch a cold. There is no contradiction in this: drops of sweat are much smaller than drops of rain, so sportswear has long been able to release the former and not let the latter through.

In hot weather, it is better to train early in the morning, at this time the air is coolest and purest, or in the evening after 21:00. Reduce the intensity and time of your workout by 10-30%. This can be determined by your pulse rate.

It seems everything is clear with running and walking. But where can those who are accustomed to exercise machines and sets of exercises get an outdoor training program? Shouldn’t you take your usual rug or fitball outside? It's better to learn something new! For example, something from our street activities.

Classes on turnstiles and uneven bars for women.

These sports equipment are great for creating a slender silhouette, although they have also earned popularity among those whose goal is a muscular upper body. By changing the angle of inclination of the body, using low projectiles, physically unprepared ladies can successfully exercise on outdoor horizontal bars. How exactly - read here. These exercises will help you strengthen your back, abdominal, core, chest, shoulder and lower back muscles.

It is important that the muscles here work in functional training mode, and this allows you to tone them without increasing volume

Workout.

Workout is a workout in a yard sports town, which is also based on push-ups and hangs on the crossbar and ladder. Suitable for both men and women! If you don’t know how to do push-ups, don’t worry: in this article we just told you how to use a rubber shock absorber so that you can finally learn how to do it! However, even for advanced athletes, this complex will have something that will make them sweat. Still in doubt? Then here’s another argument for you: streetworkout is freedom, independence and cheerful company in any weather!

Functional training on the beach.

Are you going on vacation and want to make your vacation on the beach active and not boring? Take note of the exercises from this complex. An unstable surface, sand, pebbles, and plenty of oxygen in the air will help burn more fat, and swimming after exercise will further increase calorie consumption and tone the skin. Exercising in a swimsuit and barefoot will become a new experience, and this is a good source of dopamine, which also improves your mood. Shyness prevents you from training under the gaze of others? Take into account the experience of yogis who begin training at sunrise.

Ironman style leg exercises.

Ironman - "iron man" - the longest distance in triathlon, a now fashionable sport. At one time, triathlon originated as a dispute over which of the athletes was physically tougher - runners, swimmers or cyclists. Currently, there are several distances in it, among which Ironman is the longest?

Exercises for sculpted abs

Someone wants to have a flat stomach, and someone wants to pump it up, pump it up so that the cubes are visible. Here we will look at exercises that will help you become the owner of ripped, pumped up abs.

I would like to draw your attention to the fact that in addition to performing exercises and, accordingly, pumping up your abs, you should also pay attention to the amount of fat that your abs hide. If it is significant, then even if your abs really have 6 clear cubes, you probably won’t be able to see them

In this case, spend time on endurance exercises. Perhaps it won’t be fitness classes, but simple running, it’s up to you to decide.

Exercises to define the body's contours should be longer than exercises aimed at simply tightening muscles. The exercises are performed slowly, in several approaches.

Exercise No. 1

Lying on the floor, bend your knees and secure them under a sofa or chair. Clasp your hands behind your head. Keeping your back straight, lift your torso towards your knees. Take things slowly. You can do this in 5-10 cm sections. You must also lower your body slowly. It is necessary to do 3 sets of 10–12 lifts.

Exercise No. 2

Lie down on the floor. Place your hands under your buttocks. Slowly raise and lower your straight legs. Just 3 sets of 10-12 lifts. This exercise pumps up the lower abs very well, which is usually the most difficult to pump up.

Exercise #3

Let's modify exercise No. 1. We do the same thing, but now, when lifting, we turn our torso to reach the opposite knee with our elbow. We do 10 repetitions in each direction. Only 3 approaches. In this case, the lateral muscles work.

Exercise #4

Lying on the floor, legs straight, elbows behind the head. Raise your legs by bending your knees. At the same time, raise your torso so that your elbows touch your knees. The movements must be done slowly, tensing the abs as much as possible at the moment the knees and elbows touch. Do 3 sets of 10 lifts.

Exercise #5

This exercise is a must-do if you have the opportunity to exercise on the horizontal bar.

Hanging on the horizontal bar, raise your legs bent at the knees to your chest. If you can, lift your legs straight. This is the most effective exercise for strengthening the lower abdominal muscles. Perform 3 sets of 10-12 leg pull-ups.

Between all approaches, be sure to rest for 1-1.5 minutes and restore your breathing. When the load seems insufficient, increase it.

Regular training 3-4 times a week and luxurious, sculpted abs will be yours. Good luck!

How to lose weight by exercising outside?

An excellent option would be the following weight loss training program for girls on the street. So let's get started:

• Monday – circuit training. The essence of it is to perform exercises in 5 circles, each exercise will be performed for 30 seconds, without a break. You can only rest between circles, but no more than two minutes. Only 4 exercises: running in place, plank, leg swings, squats.
• Wednesday is superset day. The meaning of such a workout is quite simple, two exercises are performed alternately without rest, 4 approaches each - this is a superset. You can only take breaks between sets and for no more than two minutes. The first superset is jumping over obstacles and a plank from 40 to 60 seconds. The second superset is leg raises to the chest on the bar and 10 squats. The third superset is bending forward first to one leg, then to the other and hyperextension 15 times. The fourth superset is a shuttle run and 15 crunches.
• Friday - no circles or scary sets, exercises are performed in order, at a normal pace. So, the exercises are as follows: 4 sets of 15 times of pulling the knees alternately to the chest from a lying position, lunges on each leg 20 times, 4 sets of push-ups 5-10 times, squats 20-30 times, plank - 40 seconds.

For such a training program you need to allocate only 3 days a week and a maximum of half an hour of time.

Workout program for weight loss

Outdoor workouts for girls have a lot of really interesting features, depending on the type of exercise you choose.

So, if you decide to get rid of excess fat, then it is best to start by training three times a week, during which you will do different exercises so that one muscle group rests while the other continues to work.

Day 1: Circuit training. Remember the rule of this day - each exercise will be performed for exactly 30 seconds. This short time is balanced by the fact that there will be no break at all between exercises, so the load will increase rapidly and you will get the necessary muscle tension, and also keep your heart rate at the desired level when fat burning is literally activated. We will perform 5 circles, but between each circle there will be a rest - no more than two minutes. So, the circle itself looks like this:

• running in place;
• bar;
• swing your legs forward;
• squats.

Pay special attention to squats, because their technique must be performed very strictly, otherwise the load on the knees will be too great. Day 2: Supersets

A superset is a pair of exercises that are performed alternately, but without a break. This combination is considered severe even by the standards of professional athletes, because the load is applied to two muscle complexes at once, as a result of which energy expenditure becomes simply off the charts. So, we would advise you to combine exercises as follows:

Day 2: Supersets. A superset is a pair of exercises that are performed alternately, but without a break. This combination is considered severe even by the standards of professional athletes, because the load is applied to two muscle complexes at once, as a result of which energy expenditure becomes simply off the charts. So, we would advise you to combine exercises as follows:

• jumping over obstacles + plank;
• hanging leg raises + squats;
• forward bends + hyperextension.

Day 3: consolidate the result. In order not to force the body, and to consolidate the results of the training, on the third day we will train at an average pace, rest between approaches and make sure not to overtrain. The following exercises are recommended on this day:

• pulling the knees to the chest while lying down;
• lunges in step;
• push ups;
• hanging leg raises;
• lightweight pull-ups (horizontal or performed with an elastic band that will support your legs and help pull you up).

Reverse climber

Find a strong support (a stone or an iron fence, like the one in the photo, works great). Lower yourself into a lying position and place your feet on the support. Alternately pull your left and right leg towards your chest. Don't rush, but don't hesitate either. Perform the exercise for a minute, then take a 15-second break and then repeat again.

Reverse push-ups

Rest after the lunges for a minute and begin this exercise. Stand with your back to the bench (if there is no bench, you can continue the exercise at the support), put your hands on it and stretch your legs in front of you. Do 10-15 push-ups, then rest for 10-15 seconds. Do 3 sets.

Crunch variation

Rest after the push-ups for a minute, then do crunches on the bench. Sit with your torso and legs raised above the bench. Place your hands behind your head. Don't strain your neck. Pull your left knee toward your chest while pushing your right elbow forward. Repeat on the other side. Do 30 crunches, rest for 10-15 seconds and do another set.

Goose walk

Rest after the leg abductions for a minute, then begin this exercise. Squat down and walk forward. Try not to straighten your legs, but move with your knees bent. Do the exercise for a minute.

One-arm wood push-ups

Stand in front of a tree (there should be a distance of a meter between you). Straighten your left arm, hold your right arm behind your back or along your body. Lean forward and place your palm on the tree, do a push-up. As you straighten your arm, push off the tree and jump to switch hands. Do 15-20 push-ups on each side, rest for 15 seconds and repeat.

Beach workout

If you are lucky enough to live by the sea, then training on the beach will be an excellent option not only for the body, but also for the soul. It is best to practice barefoot on the sand, all because your feet seem to sink in the sand and you have to make even more effort to balance. As a result, the leg muscles are strengthened, and the entire muscular body is involved in the training. Recommendations for the training program for girls on the beach are as follows: we start, as always, with a warm-up. The ideal option would be lunges on both legs, as well as toe raises. Both exercises are performed 20 times. The warm-up should be completed with 2-3 minutes of jogging. This warm-up will be quite enough.

The essence of the main workout is a half-hour jog. The speed should be kept at about 10 km/h, start jogging from the place where the sand is denser, this could be the water's edge, then slowly move closer to the shore, where the sand is looser. The foot in such sand will sink even more, therefore, the load on the muscles will increase. The running technique is as follows: when landing on your foot, first try to touch the sand with the front of your foot and only then stand on your heel.

Otherwise, there are no rules, you need to move naturally, and choose shoes that do not hinder movement and fit comfortably on your feet. Classic beach training does not require any additional tools, just a towel. After a run, it is recommended to spread a towel on the sand and remember all the known stretching exercises or yoga poses.

Exercises for weight loss in the pool

• First of all, active water games are the ideal way to lose weight. All kinds of ball games will not only help you burn calories effectively, but will also fill your activities with joy.
• Swimming without arms also has a good effect on problem areas of the abdomen, hips and back. To do this, just pick up an inflatable pillow or ball and apply maximum effort to your feet.
• The following exercise up to your neck in water will help to significantly reduce your waist: your hands scoop up the water, allowing you to stay on the water, your legs, in a bent position, rotate in different directions relative to your body at 90 degrees.
• While in water up to your neck, put your outstretched arms together and forcefully lower them along your waist and hips. Water flows create an excellent lymphatic drainage effect, allowing you to fight the appearance of cellulite.
• It must be remembered that the water temperature when exercising for weight loss should not be lower than 24-30 degrees, since when exercising in cold water, fats are burned more slowly.