Workout outside with your Uggs

My sister and I went for a walk the other day and I made her add a resistance workout to it. She was a good sport and did everything I told her to. The flannel coat and Ugg boots are completely optional attire. If you want to do this the only equipment you will need is a resistance band.

Warm Up

5 min walk easy pace

In between the exercises continue on your walk/run outside for 5 minutes and then add another exercise. I recommended 12-15 reps for most of the exercises and you can do 1-3 sets of each exercise.

1. First exercise is BICEP CURLS (12-15 reps)

Stand in middle of resistance band. Grasp handles, palms up. Curl the resistance band toward the shoulders. Keep elbows still. Exhale. Lower to starting position. Repeat.

BICEP #2 Hammer Curls (12-15 reps)

Position the resistance band underneath your feet. Keep back straight. With arms down at sides, grab the resistance band making sure the band has tension to begin with. Keeping elbows at size, slowly raise hands toward the shoulder and slowly return to starting position. Count to 2 on the way up and 2 on the way down.

Shoulders #1 Military Press (12-15 reps)

Stepping on your resistance bands, with band behind your shoulder, raising from shoulder level to full extention above your head. Kate did one arm at a time bacause she was using heavy resistance tubing that didn't stretch long enough to lift 2 hands over her head at the same time.

Shoulders #2 One Arm Front Raise (12-15 reps)

Keeping your body straight and your elbow nearly locked, raise your arm up in front of your body. Do not swing. Go up to about eye level, then slowly return to the starting position. Finish your reps and then switch arms

Shoulders #3 Lateral Raises (12-15 reps)

Stand in the center of the resistance bands with your legs shoulder width apart. Grasping the band handles and place them by your thighs. You can also start with the handles touching. Next, raise your arms out to the side until they are parallet to the floor. As your arms go up, keep the palms facing down. Slowly lower your arms and repeat the exercise. Exhale as your arms go up.

See the struggle in her face? :)

Chest #1 Chest Press (12-15 reps)

The band can actually make this exercise feel tougher,but you always have control over the level of tension by moving closer or further away from the center of the band.

Wrap the band around the tree behind you and hold handles in both hands so that the bands run along the inside of the arms. Position yourself far enough away from the tree so that you have tension on the bands. Squeeze chest and press arms out in front of you, keeping the band stable. Do not lock the elbows.

Tips

• Don't let the elbows go too far back as you bring the arms in. This could strain the shoulders, and you want to keep all the work in the chest.
• Keep the motion slow and controlled -- try not to use momentum.

Chest #2 Push Ups on a tree (build up to 15 reps)

1. Stand up straight facing the tree and place your palms flat against it. Stand far enough away from the tree so that your elbows are straight but not locked. Keeping your body straight, bend your elbows and bring your nose towards the tree. Then push into the tree with your hands to come back up. Your heels may lift up slightly, but try to keep them as close to the floor as you can. Do not bring your hips or buttocks forward. A common mistake is to let the hips come towards the tree, which arches your back. Keep your body as straight as you can. You are just bending and straightening the elbows.

Leg Work: Walking Lunges (20 lunges -10 each side)

Here's how to do it:

• Stand upright, feet together
• Take a controlled step forward with your left leg.
• Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.
• Push off the with your right foot and bring it forward to starting position. This completes one rep.
• Next step forward and repeat with the right leg.
• Muscles worked: Glutes, hamstrings and quads.

Tree squats (2 sets of holding for 30 seconds)

Liam and Kate are trying to motivate each other to do this exercise.

If holding the squat for 2 rounds of 30 seconds each is too easy then add a leg lift to make it more challenging. It will do the trick.
We only went on a 2 mile walk for this workout so we ran out of time to add more exercises but there are LOTS more you could add. I had a lot more planned but I had already laughed at Kate enough for one day. We had a good time getting outside with Liam and the dogs.