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Base Move - The Forward Lunge

Lunges are a staple in your outdoor fitness program because you can do them on a variety of terrain. Once you are comfortable with the basic forward lunge you can progress by moving along grassy knolls and sandbars, up stairs, ramps, and hills. You can also incorporate fun props like stumps, curbs, and flat rocks for step lunges.
 
Works: Glutes, Hamstrings, Quadriceps, Core Stability
 
Props:  Flat Ground
 
Starting Position: Start in the Athletic Stance, with your hands on your hips, ribs lifted, chest open, and eyes forward
 

Base Move - The Split-squat

This is a time-efficient exercise that quickly strengthens and sculpts the legs and glutes. You are training the legs independently, where the front leg works the glutes and hamstrings, while the back leg sculpts the quadriceps. Core strength and balance skills are also enhanced.

Start out practicing this exercise on flat ground, and then you can add a curb or step to place your back toes on for more challenge.
 
Works: Glutes, Hamstrings, Quadriceps, Balance
 
Props:  A curb, root, berm or step with a three to 8 inch rise
 

Base Move - The Wide-legged Squat

The wider stance is preferred for its greater control on uneven terrain and to target the inner thighs.
 
Works: Glutes, Hamstrings, Quadriceps, Adductors, and Balance
 
Props:  Flat Ground
 

How to Reach Your Goals Through Mental and Emotional Fitness

Athletes know that mental focus is as much a part of training and skill as physical prowess. Working out in the outdoors requires concentration and adaptiveness, as you constantly adjust to new conditions and changing terrain. Outdoor Fitness makes mental focus and acuity training a cornerstone of its program. BodyMind, mindfulness, concentration and emotional power techniques are integrated with the physical elements of the workouts to create a true whole health and fitness program.
 

For Better Performance - Mind Your Thoughts

You've heard it said before:  Thoughts are things. The impact of our mental and emotional selves on our physical selves cannot be overestimated.

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