The 2016 Summer Olympics have just ended, but the heat of summer is still here. Many gym enthusiasts trade their indoor gym for the outdoors during this time of year. Training outside is a great way to break up the monotony of training at the same place every day, but you have to think outside of the box when training outside.
So, how do you bring your gym outside? Using the Summer Olympics as inspiration, here are some Olympic-style workouts you can do to change things up in the spirit of the Summer Games:
1 Sprinting – Sprinting is the best way to condition your body’s cardiovascular system. When you sprint, the large muscles in your body work to propel and stabilize your body. Channel your inner Olympic Track athlete and bring your running outdoors. Perform 110-yard tempo runs on a football field to improve muscle tone and cardiovascular health. A tempo run is conducted by running at 75% of your max speed. Do 10 sprints and rest 45 seconds after each sprint.
2 Jumping – Jumping is a great way to develop power. Some of our most powerful athletes are the sprinters and jumpers. A great way to incorporate jumping into your workout is to perform continuous long jumps (CLJ) on the grass. From a standing position with your feet hip width apart, jump 3 times in a row and get as far out as you can.
3 Swimming -- Michael Phelps has incredible stamina and power. Where did he develop this? In the pool. Swimming is a great way to condition the entire body and give your joints a break from lifting weights. Fluid resistance is awesome for the body and it's fun! Swim laps, tread water and practice different swim strokes. Not only is it a great way to cool down from the summer heat, your body and joints will feel great once you get out of the pool.
4 Cross Training – There are multiple sports in the Summer Olympics that you can incorporate into your training to get a full body workout in a fun and competitive way. Beach Volleyball, Soccer, Basketball, Tennis—all are sports you can play at your local gym or park. Not only is cross training fun, but the movement patterns of the sport are extremely beneficial for your body. You cannot mimic the intensity or competition of playing a sport compared to working out in the gym. Your body will also appreciate the change, which will only enhance your fitness-related goals.