Skip The Gym, Not The Workout

Join Kit Rich for this outdoor workout featuring moves that’ll get your heart rate up and give your body a healthy dose of oxygen. 

 

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fit-by-kit-skip-the-gym-not-the-workout

TIP: Perform each exercise 3x (2x for beginners) on a park bench, stair, low wall or step.  

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PREPARE: Place your right foot on the step. Extend your left arm forward and right arm back.

(EXHALE) BEGIN: Push into the right heel and step up, lifting the left knee to your chest, reaching the right arm up, and left arm back.

(INHALE) FINISH: Return to starting position by putting the left foot back down on the ground, keeping the right foot on the step. Repeat as fast as you can on the same leg while maintaining form and control.  

ADVANCED: Include a hop or jump when you step up.

TIPS: Keep the stationary knee in line with the heel. Make sure the knee doesn’t go forward over the toes. Avoid leaning forward, keep your chest open, and your core engaged.

JOG IN PLACE OR JUMPING JACKS
(Active rest): 
30 seconds

REPEAT STEP UP ON LEFT LEG FOR 1 MINUTE

JOG IN PLACE OR JUMPING JACKS
(Active rest):
 30 seconds 

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PREPARE: Sit on a step and place your hands shoulder-width apart beside you. Slide your body a few inches in front of the step keeping knees bent. Straighten your arms, keeping a little bend in your elbows. Keeping your chest raised and open, extend your right leg forward.

(INHALE) BEGIN: Bend your elbows, pointing them straight back, bringing your butt as close to the ground as possible, and tucking the right knee into the body. Pull the belly button in to work the lower abs.

(EXHALE) FINISH: Come back to starting position by straightening the arms, extending the right leg and lifting it towards the sky.  Repeat on the same leg.

TIPS: Keep your chest up and head lifted. When bending elbows, try not to let them flare out to the side.

JOG IN PLACE OR JUMPING JACKS
(Active Rest): 30 Seconds

REPEAT TRICEP DIP WITH CORE TUCK ON LEFT LEG FOR 30 SECONDS

JOG IN PLACE OR JUMPING JACKS
(Active Rest): 30 Seconds

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PREPARE: Place hands on the ground, wider than shoulders, and come into a plank position with feet hips width apart. Your head, neck, hips should all be in line.

(EXHALE) BEGIN: Perform a push-up, bending your elbows out to the side. As you do this, bring your right knee toward your right tricep (just above your right elbow). Keep your belly button pulled in towards your spine.

(INHALE) FINISH: Straighten your arms and bringing your right foot back to the starting position.

Repeat on the other side.

TIPS: Try not to tuck the chin. Keep your head and neck in line with the rest of the spine.  Keep your butt in line with the rest of your body, and your core pulled in tight.

JOG IN PLACE OR JUMPING JACKS
(Active Rest): 30 Seconds

fit-by-kit-skip-the-gym-not-the-workout

 

PREPARE: Stand tall, feet hips width apart, with hands interlaced behind your head. Keep your core pulled in tight, and your chest open.

(INHALE) Step your right leg forward (about 3 feet) and bend your right knee until your thigh is parallel to the ground. Your left leg is also bent and the knee is hovering over the ground.

(EXHALE) Once you are in the lunge, twist your torso 90 degrees to the right.

(INHALE) Untwist

(EXHALE) Push into the right front heel to bring the back left leg forward, coming back to standing with feet hips width apart.

Repeat with the other leg.

TIPS: Avoid letting your front knee go over your toes. Keep the energy in your heel. Keep your chest upright. Keep your back straight as you twist.

JOG IN PLACE OR JUMPING JACKS
(Active rest): 30 seconds

fit-by-kit-skip-the-gym-not-the-workout

 

PREPARE: Place your hands on the ground and feet on a step. Hands are shoulder width apart and directly under shoulders. Hold a slight decline plank position.

(INHALE): Begin by stepping one leg at a time down to the ground.  

(EXHALE): Step one leg at a time back up on the step, back to starting position.

Continue and repeat as fast as you can as though you are running in place.

ADVANCED: Jump both feet down and back up at the same time.

TIPS: Keep your upper body still. The only thing moving are your legs. Keep your butt low and core pulled in tight. Shoulders are right over your wrists.

JOG FOR 3-5 MINUTES FOR COOL DOWN

For more workout tips, techniques, and videos visit Fit by Kit. 




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