Outdoor workouts that will kick your butt

 

The heat of summer may be dwindling, but you’ve still got plenty of time to get outside and work up a sweat! If you’re trying to stay active or get in shape, but don’t like being cooped up inside a gym while the weather is nice, we have some great workouts for you to try, outdoors. There are some gorgeous green spaces close toDavisville Village where you can get your sweat on. Here are a few killer outdoor workouts that will kick your butt.


HILL SPRINTS


Lacing up running shoe on park bench


If you’re up for a challenge, hit a local hill for an intense HIIT workout. HIIT stands for High-Intensity Interval Training. It’s comprised of short-but-intense bursts of exercise, followed by short, sometimes active, rest periods. It’s a great way to burn more calories in less time. Due to the intensity of the workout, HIIT should only be performed two to three days a week with at least 24 hours of recovery time between sessions. Alternating HIIT with strength/resistance training can be a winning combination.


Running up hills is also a great functional strength exercise. Begin with a 5 to 20 minute light run. The distance between Davisville Village and Eglinton Park should be just about right. The park has a good hill that is not too steep. In the winter it’s a popular tobogganing spot. The 9-hectare park also features five multipurpose sports fields, four tennis courts and two baseball diamonds – so there are plenty of options for outdoor exercise here.


After you warm up, begin the workout with a run up the hill at 50% effort. The walk back down will serve as your active rest period. Complete a total of 4 sprints up the hill at 50%, then another 4 at 75% effort, and 4 more at 90% to 100% effort.


Cool down with a walk or light run home, to Davisville Village.


RUN, WALK or BIKE the BELTLINE


closeup blur riding bicycle


The Beltline is a beautiful nature trail that winds alongside an old railway line. It runs through lush ravines and parks. There are three sections that make up the Beltline. The York Beltline begins at the western end of Bowie Road, near Eglinton West and Caledonia Road, and runs to Allen Road. The Kay Gardner Beltline section picks up east of Allen Road and continues to Mount Pleasant Cemetery. The final Beltline section runs south through Moore Park Ravine past the Evergreen Brickworks. The ravine is shady and relatively cool, even on hot and sunny days. The stream that runs alongside much of the ravine section makes for a much nicer run than dodging traffic or being stuck on a treadmill. The trail is about 9 kilometres in total.


If you like walking, hiking and biking, you can learn about some great local trails to explore in our feature article.


JUMP ROPE


jump rope, skipping rope


Jumping rope may sound like child’s play, but it’s actually a great warm-up exercise or intense whole workout. It’s excellent for cardio conditioning and coordination. Give this workout a try if you’re up for a challenge. There are three sections or ‘blocks’ of this workout. Don’t rest between jumps in a single block. Complete the entire block, then rest for two minutes and move on to the next block.


Do each of the following jumps for 60 seconds:


Block 1:


  1. Forward Jumps (jumping forward with both feet, swinging the rope forward)
  2. Side to Side Jumps (left and right, getting into a rhythm as you swing the rope forward)
  3. Backward Jumps (swinging the rope backwards and jumping with both feet)
  4. Single-Leg Jumps (a few jumps on your left leg, then on your right leg, swinging the rope forwards)
  5. Rest for two minutes

Block 2:


  1. Forward Jumps
  2. Alternating Jumps (one foot, then the other)
  3. Foot Cross Jumps (where you cross your feet over each other on each jump, alternating which foot lands in front)
  4. Single Leg Jumps (on your left leg for 60 seconds, and then 60 seconds on your right)
  5. Rest for two minutes

Block 3:


  1. Forward Jumps
  2. Double Jumps (this is an advanced move requiring you to jump high enough to pass the rope under your feet twice before you land)
  3. Backward Jumps and more Double Jumps
  4. Rest for two minutes


June Rowlands Park is a 2.6-hectare park on the corner of Davisville Village and Mount Pleasant Road. It’s just steps from Davisville Village and a great spot for some jump rope.


If jumping rope doesn’t sound like something you’d like to do, but you’d still like to check out the park, gather some friends and take advantage of the volleyball court, the six tennis courts or the baseball diamond.


PARK BENCH WORKOUT


park bench


A park bench can be used as your workout equipment and a great place to rest between sets. Any park bench will do, provided someone isn’t already sitting there. Remember to be respectful of other people’s space.


If you’re up for a difficult bench workout, begin with bench hops to work your legs. Start by sitting on the bench in a squat position. Jump up as high as you can, throwing your arms in the air. Return to a squatting position and repeat as many times as possible in 60 seconds. To challenge yourself further, lift one leg off the ground, bend the other knee and do a one-legged sit. Repeat as many as you can for one minute, then switch legs.


Next comes bench climbers. This exercise will target your core. Face the bench and place your hands on the seat with your legs straight, as though you were about to do an incline push up. Draw your knee toward your chest, alternating legs for 30 seconds. Move to the grass, get into push up or plank position and repeat the climbing motion with your legs for another 30 seconds.


Move onto park bench step-ups. Keeping one foot on the bench, step up with the opposite leg, bringing it to your chest, then do the same exercise starting with your other leg. Repeat 20 times.


Rest for a minute between each of the three exercises. Repeat this circuit 5 to 10 times.


Make sure the bottom of your shoes are clean, and/or wipe down the bench when you’re done.

We hope these outdoor workouts have inspired you to get fit outside while the weather is warm! Remember to bring sunscreen and a water bottle. If you’re new to exercise, be sure to talk to a healthcare professional before beginning any exercise program.


Greenrock Property Management loves to help you live your best and healthiest life. For information on Greenrock Communities, including Greenrock at Davisville Village (77 Davisville Avenue, 45 Balliol Street, 225 Davisville Avenue), please visit our website.