By Taryn Kama
While school has started and the days are getting shorter, you still have time to enjoy the pleasant autumn weather with some high intensity workouts.
I turned to CrossFit Luminis owner, James Byerly for high intensity workouts that can be completed outside.
Byerly said many of the exercises they do at his Mottman Road gym could be done anywhere without special equipment and using your own body weight. You can get a high intensity workout by doing specific exercises at specific intervals.
“We do a lot of work with odd objects, like tire flips or putting heavy objects on butcher sleds and pulling them,” he said, “Here, we have a culture of people who are mature and incredibly supportive,” Bylerly noted when discussing the unique features of his gym.
Taylor Shaff, who works out at CrossFit Luminis, said CrossFit helps her build strength, endurance, and community. “It also improves my overall quality of life,” she said. “The exercises cross over to whatever sport you do.”
Sean Flannery agrees. He uses his sessions to help him stay at the top of his game for rock climbing, running and general fitness.
“There’s good people here and the exercises we do are very functional. We integrate the whole body which is transferrable rock climbing,” Flannery said.
So, if you want to get in some high intensity workouts in the outdoors, Byerly has a few suggestions. One of the best exercises you can do indoors or outdoors is the “burpee.”
It is also known is a full body exercise.
It is performed in four steps.
- Begin in a standing position, drop into a push up (or sqaut position) with your hands on the ground.
- Kick your feet back, while keeping your arms extended.
- Immediately return your feet to the squat position.
- Stand or jump up from the squat position.
Byerly recommends doing 100 burpees in repetition, which should take you less than 10 minutes.
Another exercise that can be adapted outdoors is the “Farmer’s Carry.” In this exercise, you carry two buckets, half-full of water. Walk 100 yards and drop the buckets. Sprint 50 yards and back. Then return to the buckets. Do this about eight times.
Byerly also recommends a set of lunges for 400 meters.
Keep in mind that all these exercises would typically be combined with other high intensity exercises, such as the farmer’s carry, hitting sledge hammer on a tire or running with some other kind of weight.
As you can see, you can combine many exercises to create a customized outdoor, high intensity workout, which will keep you fit and healthy.
Byerly said the main thing to remember is to mix up your routine.
“Don’t make it a routine. For example, set aside one day to do intervals and another to do mile sprints,” he said.
He recommends doing this kind of workout four days a week and make sure you do active rest in between. Active rest can be walking or some other kind of low intensity exercise.
