BODYWEIGHT EXERCISES THAT CAN BE PERFORMED (MOSTLY) OUTDOORS ON A PARK BENCH or indoors in a gym are described and demonstrated in the article, “10 Plyo Box Exercises That Aren’t Box Jumps”, by Lauren Mazzo for SHAPE.com. Mazzo explains that although the piece of equipment used in this routine is defined as a ‘plyo’ (for ‘plyometrics’) box, it can be used for more than the types of explosive jump moves typical of a plyometrics workout.
A downside is that the upper body moves are not for people with wrist issues.
Even though the box is referred to as equipment, the moves Mazzo recommends don’t require formal equipment. A wall or bench would work for most. The decline-plank-around-the-world could be hallway around the world! I’ve performed some using a Swiss ball. This workout is a great one for strength building especially at the end of an outdoor run that terminates in a park.
There are 5 upper body exercises: incline ‘plyo-’ push-up, triceps dip, decline slow mountain climber, decline plank around the world, and ‘face melter’.
There are 5 lower body strength exercises: step-up reverse lunge, Bulgarian split-squat, lateral step-up, feet-elevated glute bridge, and pistol-squat progression.
Not every exercise is required to create a do-able routine. An approach that might increase the likelihood of performing it is to choose 3-upper + 3-lower exercises of lesser difficulty (for you) and practice them before attempting an outdoor session. Copy them onto a small card that can be carried in a pocket on a run or walk; it won’t be difficult to commit all 6 to memory quickly.
Then, commit to DOING THEM at the conclusion of an aerobic session!
Those who are training for a Turkey Trot competition this Thanksgiving may not have started performing strength work. If it's for lack of a routine, check-out this one.
RUN & MOVE HAPPY!
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EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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