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  • Mitchell Rothbardt

Get Outta Here!

Hello, everyone! I hope you’ve been taking advantage of the beautiful weather we’ve been having. It’s the start of summer and and great time to get out, be active and have a great time. Today I’m going to talk about some things you can do outside that can help get some weight off and keep it off during these summer months. First, however, let me say this: if you’re going to do an outdoor workout don’t forget your three best friends: water, sunblock and a hat. Dehydration is nothing to mess with and either is a nasty sunburn. Anyway, here we go.

1. Take a walk.

It seems simple, but when the weather is nice this can a great way to be active, get your blood flowing and get that Vitamin D you missed during the rainy season. Also, you burn about 275 calories an hour during an easy stroll. You can do at least that walking around Lake Chabot on a nice afternoon!

2. If you want to do something a little more intense, how about a beach workout.

With the uneven ground and the give and shifting of the sand, it can make some pretty simple exercises very challenging. Have you ever tried running in sand? It’s not easy. How about plain old jumping jacks? Pretty tough.

After a good warm-up and stretching session try the following workout:

20 second plank 15 second sprint 20 second Jumping Jacks 15 second sprint 30 second rest Do three rounds and see how you feel.

3. Do you not like the beach and want something a little more hardcore? One word: Sandbag!

Get some contractors trash bags, some duct tape and a bag of play sand. Loosely fill some trash bags with five or ten pounds of sand each and duct tape them closed. It wouldn’t hurt to double bag them, either. Make sure the bags are filled a little loosely because you want the sand to be able to move around just a bit. Put the bags you made into an old duffel bag, bear hug it and go for a walk. Half a block should be a good distance to start. If you can go longer, please do. If it’s too light, make another sandbag.

If going for a walk is a little too boring, try this: pick the bag up from the floor and throw it over one shoulder. Put it back down, then pick it up and throw it over the other shoulder. That’s called shouldering. Try this complex:

10 squats holding the bag however you like 10 shoulderings 10 overhead presses Rest 45 seconds and do it again.

There you go! Really the only thing getting in the way of a great summer workout is your imagination. If you need some more ideas, just let me know, and remember to consult your doctor before beginning any exercise program.

Mitch Rothbardt, CPT 510-754-7113 Discover Your Strength!

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