Spend Labor Day Outdoors With These 5 Exercises
Labor Day is just around the corner, and there’s no better way to spend the last long weekend of summer than in the great outdoors. Barbecues will be aplenty, so don’t forget to find time for a good workout that’ll help counterbalance all that beer consumption. Whether in the mountains or at the beach, with a group of friends or flying solo, here are five outdoor exercises to do this Labor Day.
1. Fitness scavenger hunt
If you’re spending the long weekend with friends, a fitness scavenger hunt is a great activity for the whole group. A series of challenges will encourage teamwork, bonding, and a little friendly competition. Tanner Marty, a certified personal trainer at LEAF Lifestyle in Santa Monica, Calif., told Shape, “Going for a fitness scavenger hunt is a great way to get outside and mix up your fitness routine.” We agree.
First, choose a route to serve as your obstacle course. Come up with a series of bodyweight exercises, such as push-ups, burpees, andsquat jumps, then write down each move’s instructions. Beside each exercise, draw a landmark you’ll see along the route, such as a park bench or mailbox. When you start your scavenger hunt (with your map and list of exercises and landmarks in hand), head to each landmark and complete 10 reps of the corresponding move. Sound like a boot camp? You’ll have way more fun this way, not to mention you’ll be competing against your friends for bragging rights.
2. The beach workout
If you’re lucky enough to find yourself celebrating Labor Day at the beach, this circuit workout is all you’ll need to take advantage of those sandbox benefits. Men’s Fitness says you should picture yourself on a football field. Before starting the workout, establish eight stations by setting up cones in a vertical line, each 10 yards apart. Once you’re warmed up, you’ll start at the first cone (station one) and complete the exercise. Then, run to the next cone for the next exercise, and so on. Moves include jumping jacks, push-ups, and jump lunges. The story recommends doing this circuit two to three times, performing each exercise for one minute, resting for 15 seconds in between each. Follow this circuit with sprint ladders to really get your heart rate up. With this workout, there’s no doubt you will have earned those afternoon beers.
3. Leapfrog burpee race
A fun exercise that’s perfect for any backyard barbecue or family get-together, leapfrog burpees are a great way to work your chest, abs, quads, and calves, according to Fitness. Choose a partner, then place your hands on their shoulders as they crouch down. Push through your legs to jump over your partner. As soon as you land back on the ground, plant your hands in front of you, and drop into a plank position. Quickly hop your legs back to your hands so you’re crouching, then leap across your partner once more. This is one rep. To really spice things up, rally your fellow party-goers for a relay race.
Hiking is pretty self-explanatory, and it’s also one of the best ways to soak up the sun in the serenity of nature. Whether it be a local trail just outside of town, or an overnight backpacking trip, hiking is a great way to spend your extra day off this weekend. A good cardio workout that targets your legs and butt, hiking can also scorch calories. Prevention estimates hiking burns 442 calories per hour.
5. Bikini circuit workout
Summer might be winding down, but that doesn’t mean your fitness routine has to. Nothing says “summer bod” quite like a toned core, which is why the bikini circuit workout from from PopSugar is one of our favorites. Nearly every move targets the muscles around your midsection.
The workout consists of three circuits, each with three exercises, and it’s recommended that you complete each circuit three times. Good things do come in threes, right? You’ll do everything from butterfly crunches to elbow planks to Bulgarian split squats before you’re finished. Now go enjoy that barbecue. You earned it.