We always feel bad locking ourselves inside during the summer months. Despite our desire to hit the gym, we'd much rather get our heart rate up outside. We enlisted the help of Tommy Europe (of Slice TV fame) to get us moving without moving inside...
I know that you use the outdoors for your workouts on the Last 10 Pounds. How can you get an effective workout outside?
To get an effective workout outdoors, the options are limitless! You can go trail or hill running, utilize playgrounds for pull-up bars, stairs, etc.
I prefer to work out circuit style (8-10 exercises for 1 minute stations), because of the varying terrain or obstacles that are at your disposal. You should know your limits according to your fitness level, bring a friend to share in the experience, or join a bootcamp or outdoor fitness group if you need some extra motivation. By adding outdoor training to your fitness routine, you will shake it up and give your body another form of exercise.
When you’re working out outside or at home, are there any must-have products? Can you list your top 3?
- Stability Ball
- Resistance Bands
- Skipping Rope
I’m a regular runner on flat terrain; I’d like to add some intensity and challenge myself with uphill running but I’m not sure my calves or quads can take it. What exercises should I do to strengthen them and how often?
Uphill running is a great way to condition the legs & entire body (depending on the hill). If you have weak legs there are a few exercises that will improve your performance.
Squats & lunges should be part of your exercise program (providing you use proper form… ie. Pushing through your heels with your core engaged…ALWAYS!)
Calf raises are also a great exercise; try a single leg calf raise off of a step or elevated position. Place the ball of your foot at the edge of the step, then get the full range of motion by making sure you push your heel to the floor, then step all the way up. This will put your calf through the full range of motion and really strengthen it.
Try these exercises 1-2 times per week. At the beginning, do 3 sets of 15-20 reps (you should be working really hard by the end of your set).
Now get up that hill!!
Tommy Europe is the no-nonsense drill sergeant and host of The Last 10 Pounds Bootcamp, airing on Slice™. Tommy is one of the country’s most sought-after personal trainers, and was voted Vancouver’s Best Personal Trainer in a 2006 readers’ poll conducted by the Georgia Straight newspaper.
Thought that was sweet? You'll Enjoy: