Fun in The Sun

Raise your hand if you got out in the gorgeous sunshine on Sunday! I took full advantage of soaking up some vitamin D potting some plants (I am officially an old married woman lol), playing with the bullies in the yard, running Sunday errands and conquering s long cardio session. The recent giveaway question was on your favorite outdoor activity and since it's spring has just begun, I wanted to share an awesome workout tailored for the local track.

I LOVE early morning track runs. You can hit it at a steady pace or perform sprints or even incorporate a ladder workout. A sprint workout might look something like this: 5 minute warm-up including dynamic stretching and a 400 m jog around the track. Perform 5 x 20, 4 X 30 m, 2 x 50 m and 1 x 100 m sprints and repeat this 2 times followed by a cool down. If you need more, add another set of each or incorporate 2 more 100 meter sprints. A ladder is a fun way to challenge your self and can be used in your other workouts as well. A ladder workout might look something like a sprint workout but once you work your way up, you work your way back down. For example using the sprint workout above, you would perform 5 x 20, 4 X 30 m, 2 x 50 m and 1 x 100 m sprints and then work back to the beginning by doing 1 x 100 m, 2 x 50 m, 4 x 30 m, and 5 x 20 m. Both are excellent ways to get your HIIT cardio in and work up a sweat in the sun!

If you want more of a circuit workout to perform outdoors, this is one of my go-to's because it adds sprint work, body weight strength moves and kills me every time.

• 5 minute warm-up including 2 laps around the track at a job (800 m total) and dynamic leg swings, stretches.
• Sprint 100 meters on the straight-away and walk around the curve of the track. 
• 100 meters walking lunges on the opposing straight-away and walk the curve of the track.
• 100 meters side shuffle facing the center of the track and walk the curve of the track.
• 100 meters side shuffle facing away from the center of the track and walk the curve.
• Perform 2-3 sets of 15 push-ups, 15 mountain climbers (each side), 50 bicycle crunches, 1-min plank holds.
• Sprint 100 meters and jog the curve of the track.
• Sprint 100 meters and jog the curve of the track.
• 100 meters walking lunges and walk the curve of the track
• 100 meters of 1 squat, walk two steps, 2 squats, walk two steps, 3 squats, ect until you reach 100 then walk curve of the track.
• Walk 400-800 meters for cool down (1-2 laps)

This is an awesome workout to do on your own or grab a friend and hit the track! Studies show that working out with one other person (or more!) gives you motivation and pushes you a little harder than if you were flying solo. Plus it gives you an excuse to hit the local coffee shop after for an ice cold coffee or tea as a treat :)

Since I am loving the Spring topic today, I thought it would be fun to post a yummy recipe that is perfect for Spring time!

J