By Kimberly Frederick (Special to the Morning News)

As a Floridian, born and raised in the Sunshine State, the sun is as vital to my well-being as food and water. If I know that I can get an amazing workout outside, and the sun is shining brightly, I am heading out the door.

For some people being outdoors is natural but for others there had better be a really good reason. This workout is perfect for both types of people. An outdoor workout does more than just work your muscles and heart; it will enhance your mood and disposition. The sunshine, fresh air, hard work, satisfaction of a body strengthened and the subsequent release of endorphins will flood you with a sense of well -being and happiness.

Many researchers have found that being outside surrounded by nature is one of the best stress relievers. So with the glorious sun overhead, join us for this sweat-promoting, grin-creating workout. That comforting feeling for this Floridian of the warm sun on my skin allows levels of the very important vitamin D to begin to rise in your body. It is believed by many professionals that this vitamin helps the body to fight certain conditions and diseases such as different types of cancer, osteoporosis, depression, insomnia, heart disease, and problems with the immune system.

Putting in the hard work of completing this workout will bring about a sense of accomplishment. The actions in this outdoor mood-enhancing workout are full-body functional movements which will promote overall strength and healthy well-being. Many women may shy away when they read about moves like swinging a sledgehammer, flipping a tire or pulling a weighted sled. Those moves seem so stereotypically “male.” Don’t be shy, ladies, because it is just as vital for females to train functionally and be strong. Being weak can be dangerous. We need to have healthy strong bodies to help us get through the day with ease. From lifting briefcases and grocery bags, to patients and children, we need strength. If you use the National Institute of Health’s low end of the normal testosterone levels, females have 1/20th the amount of testosterone of males. Ladies, in layman’s terms, this means even if you train hard with resistance, or swing a sledgehammer, you will not wake up in the morning looking like the Hulk. It is not physiologically possible.

Your body will thank you in many ways after you accomplish our mood – enhancing outdoor workout. One of my favorite bonuses of training hard is the brain chemicals called endorphins. It is said that they can decrease the feeling of pain, provide feelings of exhilaration, help regulate appetite, release sex hormones and enhance the immune response.

Feel the sun on your skin when you pick up a sledgehammer, slam a rope, pull a sled and conquer the tire. Once you have done that, you will have picked up your mood, slammed your fat, pulled out a smile and triumphed over your own body. Go ahead; enhance your own mood today. I dare you.

Here are a few tips for my outdoor workout:

Tire Flip – Starting position is key: deep squat and flat back stance. Make sure that the driving force comes from your gluteus muscles and legs, not solely your back. Push at the end of the move; drive the tire forward and then reset.

Battling rope –

Move 1: sumo squat stance alternating waves of the rope

Move 2: mini two arm slamming as you hop forward and back in a narrow squat position

Move 3: Mary Katherine lunges with alternating rope slam

Move 4: burpees with rope slam

Decline Push-ups – Keep your head back and hips aligned so that you create at a straight line. Your goal is to lower your chest – not dip your nose to the ground

Sled Sprint – dig deep and lean into the sprint

Plank Walk – be sure to keep the core tight. Keep the hips from sagging down.

Sledgehammer Swing – Two hand grip. The hand at the base of the handle is stationary. The second hand which is approximately half way up the handle will slide down to meet the hand at the base as you complete the swing. Make sure that you engage your core during this move.

 

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