You’ve worked hard to establish a workout routine. You have your running routes, your favorite pieces of equipment in the gym, and a consistent program that’s been delivering results! What happens when you have to take this “show” on the road and leave your usual routine? The good news is, “the show can go on!”  You just need some adaptable, fun, and effective exercise strategies that can be done anywhere.

Below are common features found in parks, rest stops, and other outdoor areas that can be used to create a challenging exercise program. As always, consult your physician before beginning any exercise program.

Park Bench

1.    Push-ups
Depending on your level, you can put your hands on the bench (beginner) or your feet (advanced) and perform push-ups.  To make them even more challenging, lift one leg off the ground or bench while you do them.
2.    Step-Downs
Start by standing on the bench with both feet.  Attempt to step down to the ground slowly with one foot, only allowing the heel to touch the ground before standing back up.  Touch the ground as lightly as possible.  Repeat on both legs.

Parking Stall Curbs

1.    Balance squats
Standing on the parking stall curb so your feet are perpendicular to the curb, perform body-weight squats without falling forward or backward.
2.    Calf raises
Standing on the parking stall curb so your feet are perpendicular to the curb and heels are off the curb, raise up to our “tip toes” and return to your start position.
3.    Quick steps
Start by standing on the ground, facing the curb.  Step up with the right foot then the left foot as fast as possible.  Repeat as fast as possible stepping down as well.  Repeat at the highest rate possible.
 

Put the above exercises together and combine them with running, jogging, swimming, or any other activity to get a fun, diverse, and effective workout on the road!

Make sure to warm-up by jogging, skipping, or moving at a moderate intensity for about 5 minute prior to starting your program.

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10 and founder of www.brettklika.com, is a world- renowned human performance specialist, motivational speaker, author, and educator. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and personal correspondence. For more information and video on exercises, programs, and any other information on losing fat and creating the body you have always wanted, check out The Underground Workout Manual – Exercise and Fat Loss in the Real World at www.undergroundworkoutmanual.com.