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Two people exercising performing push ups outside

Get Out and Workout: Exercises to Take Outdoors, Part 2

Last month, we introduced a beginner outdoor workout for when you’re ready to spice up your exercise routines. If last month’s workouts have become a breeze OR if want to push yourselves more, we have just what you need.

We asked our experts at McConnell Heart Health Center for more challenging exercises and they have upped the ante. With high-knee step-ups, triceps push-ups and BONUS burpees – your outdoor workout is moving to the next level.

Outdoor Workout – Intermediate/Advanced

High Knees

  • High knees can be performed while running in place or moving over a distance.
  • Stand in place with your feet hip-width apart.
  • Drive your right knee toward your chest and quickly place it back on the ground.
  • Follow immediately by driving your left knee toward your chest.
  • Continue to alternate knees as quickly as you can.


Step Ups with knee raise

  • Stand facing a box or bench with your feet together
  • Begin by stepping up, putting your left foot on the top of the bench or box
  • Extend through the hip and knee of your front leg to stand up on the bench or box
  • As you stand with your left leg, flex your right knee and hip, bringing your knee as high as you can
  • Reverse this motion to step down
  • Repeat the sequence on the opposite leg


Triceps Push Ups

  • Get into a plank position with your hands directly below shoulders, your neck and spine neutral, and your feet together.
  • On the descent, keep your elbows close to your sides and your upper arms straight back.
  • Lower down at least until your elbows are slightly behind your body.


Jump Lunge

  • Prepare to jump by bending your knees keeping them in line with your toes and sink down into a deep lunge.
  • Explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
  • As you jump into the air, switch leg positions as you land softly.
  • Use arms for momentum.


Flying superman with “W”

  • To begin, lie straight and face down on the floor or exercise mat.
  • Your arms should be fully extended in front of you.
  • Simultaneously raise your arms, legs, and chest off of the floor and lowering your elbows down toward your side and squeezing your shoulder blades, hold this contraction for 2 seconds.
  • Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.


Side Plank with rotation

  • Start in a side plank position
  • Simultaneously engage your core and shoulders to rotate your torso to the right
  • Extend your right arm upright
  • Switch to the left side and repeat

Bonus move:


  • Stand with feet slightly wider than hip width and squat down, leading with the hips and keeping the head up.
  • Place hands down directly under shoulders.
  • Engage core and hop feet back and together into plank position, don’t allow hips to sag down.
  • Snap legs forward to return to a wide squat position.
  • Use hips and legs to drive up through the squat to an extended jump.


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