Taking advantage of the fact that the good weather has already been established for a few months, training outdoors is one of the best options. When your goal is to lose weight, choosing between leg day or abs day doesn't make much sense. To be in good physical shape, you need stability and strength throughout your body, so training completely will make you have a better posture and avoid injuring your back. In addition, we seek to lose those extra kilos, and outdoors you will feel more motivated.
In the case of having little time, it will be good for you to carry out routines that work a large number of muscles in one session. That is, full body workouts. By choosing exercises that directly target the larger muscle groups (such as the legs) and core, we will be getting the benefit of train a greater number of muscles in an optimal and timely manner.
In addition, the exercises we have selected mimic movements you make in your daily life, so you will develop better physical function.
Perform each exercise with the designated number of repetitions. Activate your core before beginning the exercise and focus on keeping your abdominal muscles tight throughout the movement. Your core muscles will help keep your back secure and posture in a correct position as you move through the exercises. Encourage yourself to do between two or three rounds of the training.
star jump
Start with your feet hip-width apart. Prepare to "take off" with your whole body, bending your knees and placing your hands in the shape of a cross. When you jump, bring both legs out to the sides and raise your hands up so that your body forms a giant "X" shape. Yes, your head is the fifth point of the "star". Control the fall for a soft landing, bending the knees and repeat immediately. Perform between 8 and 12 repetitions.
Curtsy Lunge with pause
Stand on one leg, placing the opposite foot behind you so that the knee lands on the opposite side of the standing ankle. Return to a standing position, bringing the same knee into hip flexion. Keep your knee, ankle, and toe up. Pause at the top and repeat. Do about 10-12 repetitions in the first stage, and then go back to do 10-12 more.
Jump squat in and out
Start with your feet wider than hip-width apart. Keeping your knees bent, keep your back straight and your chest up, and perform small jump squats while opening and closing your feet. Feet should be alternated from about hip-width apart to more open. You always have to stay in an active position, with your knees bent. One repetition consists of a jump in and out. Complete between 12 and 15 repetitions.
side to side squat
Keep your chest up and back straight. Perform side-to-side squats, without shifting or moving the position of your legs. If your mobility allows it, touch the ground with your hand. You continually have to move from side to side. Do between 12 and 15 repetitions.
From reverse lunge to kickstand
Perform a reverse (backward) lunge, keeping your front knee in line with your ankle. From that reverse lunge position, perform a rear leg extension, squeezing your glute well. Keep your chest and eyes up at all times. Do 10-12 reps on one leg, then switch to the other.
Reverse lunge to Romanian deadlift
Extend your right arm and right leg as far as you can in both directions, while balancing on the opposite leg. Then, while holding your balance, bring your back leg into a backward lunge, bringing that knee to the ground. Without resting in that position, pick up your leg and perform a Romanian deadlift. Complete 10-12 reps on one side and switch to the other.