How To Exercise Outside

Coleman Molnar July 2, 2015

You should exercise outside. Why? Because the best exercises are the simplest—you don’t need a full set of dumbells or a Bowflex to churn out rock-hard abs. Also, because Kyle Jones, Canadian triathlete and Olympian, runs 80 to 100km, swims around 30km and cycles anywhere from 300 to 400km every week, and he says you should. So this summer, ditch the smell of drying sweat and treadmill lineups of your local gym and embrace the great outdoors, the greatest gym facility of all.

We got Jones to take us through his three favourite outdoor exercises to get you shredded, and a couple to keep your stamina up.

But first, a word on simplicity: “Some exercises look simple,” says Jones. “But if you’re always thinking about engaging your core and focusing on quality over quantity—whether it’s for sit-ups, pushups or lunges—you’ll find they provide a good challenge. Ten great pushups is worth way more than 20 half-assed ones.”

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To Get You Shredded: Push-Up

You got this one, but just in case: start on your toes and hands with a straight back (1). Slowly lower yourself down for two seconds until your chest touches the ground (2) (or as close as you can get it) and then explode up for one second. Remember to breathe, especially when things get difficult.

Sit-Up Variation

For an effective and safe core exercise, lie flat on your back and bring both legs up as if you were sitting in a chair (1). Focus on keeping your lower back pushed into the ground to engage your core. Slowly extend and lower one leg at a time (2, 3) so your heel touches the ground. One to two seconds down and one to two seconds up. Yeah, it’s harder than it sounds.

Alternating Lateral Lunges

Start with your feet shoulder-width apart (1). Lunge forward and to the left 45 degrees with your left leg (2). Step far enough so that when you’re at the bottom of the lunge, your leading ankle makes a right angle with the floor. Step forward with your back leg to bring your feet together. Repeat on the right side (3, 4). For more of a challenge, step back to your original position with your lunging leg.

Injury Prevention: Foam Rolling

It’ll feel like torture at first, but with the jury still out on stretching, this is probably the best post-workout practice you can do for yourself right now. Jones recommends a roller with nodules, which are good for getting into larger muscle groups like your hamstrings and quads.

Plank

Core is king when it comes to injury prevention. Start on your toes and forearms, with your back straight and your core engaged. Hold the position for 30 seconds, then rest for 30 seconds. Repeat 5 times. When you’re ready for more of a challenge, alternate lifting arms, legs or opposite arms and legs.