Exercise
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10-minute Outdoor Workout

Warming up for a workout in Helsinki

Easy 10-minute Outdoor Workout

Are you short in time but want to get your energy pumping? I’ve made it easy, here’s a short workout that you can do in 10 minutes! This workout can be done anywhere, even at home with some small variations.

There are 5 exercises with short reps; the idea is to repeat the circuit as many times as possible in 10 minutes. The best thing is, you choose your speed and you compete against yourself. If you’re more advanced and fit, you can do it fast. If you’re a beginner or not feeling it today, do it a little bit slower and less rounds.

It’s a great workout for example before work and you’ll feel energized all morning!

Go outside (or stay at home), use your imagination and get your body moving!

10-minute AMRAP (as many rounds as possible) Workout

  1. Squat 10-12 reps
  2. Incline Lunge 10-12 reps (each leg)
  3. Steps 30 times (up and down)
  4. Incline push up 10-12 reps
  5. Sit up 10-12 reps

Exercise Techniques

Squat starting position outdoor workout in Helsinki

Squat starting position

squat3-outdoor-workout

Squatting

Squat Technique

Muscles involved: glutes, quadriceps, hamstrings and calves

Technique:

  1. Place your feet hip-width apart. Rotate your toes out slightly.
  2. Look straight ahead. Keep your spine in neutral position.
  3. The weight on your feet should be on the heels and the balls of your feet. You should be able to wiggle your toes.
  4. Keep your body tight, start pushing your butt back and your knees are starting to bend. Inhale as you lower your body.
  5. As you squat down, make sure your knees are in line with your feet. Watch your knees, they should be pointing out.
  6. Squat down until your hip joint is lower than your knees and your thighs are parallel with the ground.
  7. Keep everything tight, exhale and drive through your heels. Repeat.
Incline lunge technique outdoor workout in Helsinki

Incline lunge starting position

Incline lunge technique exercise outdoors in Helsinki

Incline lunge

Incline Lunge Technique

Muscles involved: glutes, quadriceps, hamstrings and calves

Technique:

  1. Keep your upper body straight, with your shoulders back and relaxed. Chin up. Always engage your core.
  2. Step forward with one leg and place your back foot on a bench/rock. Make sure your front knee is directly above your ankle (the knee shouldn’t go over your toes).
  3. Lower your hips (inhale) until both knees are bent at about a 90-degree angle. Make sure your back knee doesn’t touch the ground.
  4. Keep the weight in your heels as you push back up (exhale) to the starting position. Repeat.
Running stairs for cardio in Helsinki

Running on a step

Stair run/ steps

Get your heart-rate up and run!

Choose your style: stair run/ running on a step/ sprints/ hill run/ butt-kicks/ high knees, you name it!

Incline push up technique outdoor workout

Incline push up

Incline Push up Technique

Muscles involved: chest, shoulders, triceps

Technique:

  1. Stand facing a sturdy elevated platform/fence. Place your hands on edge of platform, slightly wider than your shoulder width.
  2. Position forefoot back from platform with arms and body straight. Activate your glutes and core.
  3. Keeping body straight lower your chest to edge of platform by bending arms.
  4. Push your body up until arms are extended. Repeat.
Sit up technique 10-minute AMRAP workout

Sit up

Sit up Technique

Muscles involved: abdominals

Technique:

  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Place your fingertips behind your ears.
  3. Pull your shoulder blades back so your elbows are out to the side.
  4. Brace your abs (draw your belly button to your spine) and then gently lift your head first, raise your body up towards your knees, shoulders should be lifted off the ground. Keep your head straight and your neck in neutral position.
  5. Hold the position for a second.
  6. Slowly roll back down but try to keep your torso slightly elevated off the ground. Repeat.

We’d love to see you working out! Just simply take a photo, post it on Instagram, tag @ihanawellness and use a hashtag #feelihana.

Have a fun workout!

// Love, your wellness coach Jonna xx

PS. Have you done Ihana Wellness Easy Fitness Test yet? :)

This entry was posted in: Exercise

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Ihana Wellness is an online community for holistic wellness. Ihana Wellness shares a message about healthy lifestyle, inspiration and motivation as well as guidance for fitness and good nutrition. We offer nutrition coaching and personal training services.

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