Summer Outdoor Workouts

5 Summer Outdoor Workouts

lululemon Ambassador Bree Filippone shares 5 outdoor workouts to try this Summer

Summer is here and the sun is shining so it’s the perfect time to take your workouts outdoors. lululemon Ambassador Bree Fillippone has shared with us 5 of her favourite outdoor workouts to get you feeling energised and put a little spring in your step.

These 5 workouts involve an upper body, a lower body, a core strength workout and 2 high intensity sessions. So get out there! We look forward to seeing how you go.

Workout 1: Lower Body Strength

20 min workout Build and develop your lower body with this moderate intensity strength workout.

You will need:
1 x Bench or step
2 x Dumbbell OR 1 x Kettlebell

How: Complete the following reps of each exercise for 4 rounds.
Rest 30s between each exercise.

COMPONENT ONE
4 x Rounds | rest 30s between exercises

a1) 10 x Romanian Deadlift
a2) 10 x 1.5 Squat
a3) 8 x Step Up L
a4) 8 x Step Up R

COMPONENT TWO
4 x Rounds | rest 30s between exercises

b1) 12 x Kneeling Quad Extensions
b2) 12 x Walking Lunges (weights optional)
b3) 8 x Rear Foot Elevated Split Squat L (weights optional)
b4) 8 x Rear Foot Elevated Split Squat R (weights optional)

Workout 2: HIIT 1

24 min workout, join in on this high intensity, high heart rate workout that will get the whole body energised

You will need:
2 x Dumbbells
10-20m to run

How: 30 seconds ON, 30 seconds
Rest for 3 rounds per component

COMPONENT ONE
30:30 X 3

a) Split Switch
b) Thruster
c) Mountain Climbers
d) Shuttle Run

COMPONENT TWO
30:30 x 3

a) 2m Bear Crawls (fwd/bwd)
b) Sky Jumps
c) Lateral Lunge
d) Shuttle Run

Workout 3: Upper Body Strength

25 min workout, train your upper body with this strength based workout hitting all pull, push and pressing movements

You will need:
2 x medium set dumbbells (M)
2 x lighter set dumbbells (L)

How: Component one & two, complete the following reps of each exercise (and each side) for 3 rounds
Enjoy 30s recovery between each exercise
Component three - descending reps challenge Complete 10 reps of each movement then, descending by 2 reps each round, complete 8, 6, 4 then 2 reps of each movement. Feel the burn

COMPONENT ONE
3 x Rounds | 30s between exercises

8 x Single arm Half Kneeling OH Press L (M)
8 x Single arm Half Kneeling OH Press R (M)
8 x L (M) 8 x Single arm Bent over row R (M)

COMPONENT TWO
3 x Rounds | 30s between exercises

8 x Push ups
10 x Reverse Fly (L)

COMPONENT THREE
An upper body descending reps challenge for the biceps and triceps. Starting both movements at 10 reps each, then descending by 2 reps each round until you finish with two reps completed by each movement

Descending Reps Arms Challenge (decreasing by 2 reps)
10-2 x Bicep Curls (M or L)
10-2 x Skull Crushers (M or L)
ie. 10 x Bicep Curls, 10 x Skull crushers, 8 x Bicep Curls, 8 x Skull crushers, etc.. 2 x )

Workout 4: Core

20 min workout, this 20 minute Core workout will be sure to get your abs on fire!

You will need:
1 x Dumbbell or Kettlebell

How: 30 seconds ON, 15 seconds REST x 3 rounds per component
Rest 1-2 minutes between components

COMPONENT ONE
30:15 x 3

a1) Dead Bug
a2) Plank
a3) Side Plank Dips (roll over sides at 15s)

COMPONENT TWO
30:15 x 3

b1) Tabletop Crunches
b2) Heel Taps

COMPONENT THREE
30:15 x 3

c1) bicycles

COMPONENT FOUR
30:15 x 3

d1) 4 Point Hover Pull Through
d2) Hollow Body Tucks

Workout 5: HIIT 2

16 min workout, a full body high intensity workout that will surely get your heart rate up and sparkling with sweat. It’s short, sweet & a little bit spicy.

You will need:
2 x Dumbbells

How: 30 seconds each exercise with no rest between each exercise. The final 30s is your recovery You will complete 4 Rounds

COMPONENT ONE
30:30:30:30 x 4 (8 min)

a) 30s Lateral Bounds
b) 30s Renegade Rows
c) 30s Push Press
d) 30s rest

COMPONENT TWO
30:30:30:30 x 4 (8 min)

a) 30s Commandos
b) 30s Froggies
c) 30s Run On the Spot
d) 30s rest

Get out there and break a sweat this summer with Bree’s top 5 outdoor workouts!