Embrace autumn with outdoor workouts
As the vibrant colours of autumn paint the landscape and the air becomes crisp and invigorating, there’s no better time to take your workouts outdoors and immerse yourself in the beauty of the season.
Warm-Up: Autumn stretches
Before diving into your workout, take a few moments to stretch and warm up your muscles. Start with gentle neck rolls, shoulder stretches, and side bends to loosen up your upper body. Then, move on to leg swings, lunges, and hip circles to warm up your lower body. Finally, take a few deep breaths and soak in the crisp autumn air, letting the beauty of the season inspire and motivate you.
Main Workout: Autumn interval training
- Leaf crunch lunges: Find a clear area with a scattering of fallen leaves and perform walking lunges, making sure to crunch through the leaves with each step. Lunges are an excellent lower body workout, targeting the quadriceps, hamstrings, and glutes, while the added resistance of the leaves adds an extra challenge to engage your core and stabiliser muscles.
- Tree trunk squats: Locate a sturdy tree trunk or bench and perform squats with your back against the surface. Squats are a fantastic compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. Use the tree trunk or bench for support and stability as you lower into a squat position, keeping your chest lifted and your knees aligned with your toes.
- Branch pull-ups: If you have access to a sturdy tree branch or playground equipment, challenge yourself with some branch pull-ups. Pull-ups are an excellent upper-body workout, targeting the muscles of the back, shoulders, and arms. Grip the branch with an overhand grip, palms facing away from you, and pull yourself up until your chin clears the branch. Lower yourself back down with control and repeat for a full set.
Cool-Down: Autumn yoga flow
After completing your interval training, take a moment to cool down and stretch with a calming autumn-inspired yoga flow. Start in a standing position and move through a sequence of poses such as Tree Pose, Forward Fold, and Child’s Pose, allowing yourself to relax and unwind as you connect with the beauty of the season. Focus on deep, steady breaths and embrace the sense of peace and serenity that autumn brings.
