Weekend Fat Blaster
SUPPLEMENT YOUR WEEKDAY ROUTINE AND BUILD MUSCLE ANYWHERE WITH THIS TOTAL-BODY OUTDOOR WORKOUT
A BUSY WORKWEEK CAN SABOTAGE EVEN THE BEST-LAID
fitness plans. That makes the weekend a perfect time to compensate for a missed workout, reinforce your gains, or burn a few extra calories, says Dan John, a fitness coach in Burlingame, California, and the author of Never Let Go. John’s outdoor workout makes
weekend exercise a snap since no gym is required. You can find most of what you need—bench, pole, solid ground—at your local park.
What’s more, most of the exercises work one limb at a time, helping you identify weaknesses and blind spots that you can address when you head back to the weight room on Monday
. —JILL YAWORSKI
. —JILL YAWORSKI
DO THIS Go to a nearby park and perform this workout as a circuit, spacing the exercise “stations” about 200 yards apart. Run between them, picking up the pace as you proceed through the circuit so that you’re eventually sprinting from the fourth to the fifth station. Walk back to the first one and repeat. Do three circuits total.
Station 1 Single-arm incline pushup
Stand facing the back of a bench and assume a pushup position with your feet shoulder-width apart and your right hand resting on the bench’s back. (Your body should form a straight line from head to ankles.) Lower your body until your chest nearly touches the bench. Pause, and push yourself back up. Now repeat using your left arm. Next, do 2 reps with your right arm and 2 with your left. Keep adding reps until you can’t do the same number on both sides. Too easy? Try it with your feet together.
Station 2 Single-arm row
Grab a pole (lamppost, signpost, goalpost) with your left hand and put your feet together next to it. Lean back until your arm is extended and your body forms a straight line from head to ankles. This is the starting position. Now pull your chest to the pole, keeping your left elbow tucked close to your side. Pause, and return to the starting position. Do 5 rows with your left arm, switch sides, and do 5 with your right. Keep adding 1 row on each side until you can’t do the same number of reps on both sides.
Station 3 Speed skater lunge
Stand with your feet about twice shoulder-width apart and your toes pointing forward. Clasp your hands in front of your chest. This is the starting position. Shift your weight to your right foot and lower your body, pushing your hips back and bending your right knee until your right thigh is parallel to the ground. Return to the starting positio and repeat to your left side. (Keep both feet on the ground throughout the move.) Continue alternating back and forth until you’ve done 15 to 25 reps to each side.
Station 4 Bulgarian split squat
Stand with your back about 2 feet from the seat of a park bench. Place the top of your right foot on the seat and your hands behind your head. This is the starting position. Keeping your torso upright, lower your body until your left thigh is parallel to the ground. Pause, and then push yourself back up to the starting position as quickly as you can. Do 10 reps, switch legs, and repeat.
Station 5 V-up
Lie on your back with your legs together and your arms extended past your head and in line with your body.
In one movement, simultaneously lift your upper body and your legs as if you’re trying to touch your toes.
Keep your legs straight and your head in line with your torso. (Your body should form a V.) Lower yourself back down. Do 15 reps.
All fitness ___ JILL YAWORSKI