I named this after sunny San Diego because these are all some bodyweight workouts that give you an excuse to get outside. The San Diego fitness community should always take advantage of their beautiful climate in more ways than just running. Although going hiking and swimming are extremely popular here – those activities can take a lot of time when you are looking for something quick. So I put together a nice short list for myself on what workouts I could do as an excuse for a quick jaunt in the sun. I was asked to share a couple of the lesser known exercises from that list with you. All of these are meant to be done on the grass with no equipment at all.
Kicking Power Jumpies
I honestly have no idea what this exercise is called, but it was suggested to me by a trainer when I wanted to work on my kicking explosiveness. You start on your knees – as if you are about to be beheaded or are praying – and then quickly jump directly to your feet. I found myself often landing in a squat position, so I’ve since added in a jump as soon as I land on my feet -landing that jump on my toes and then going back to the kneeling position in one controlled motion. Just controlling your stability into and out of that jump does wonders for building strength in many of the muscles useful in balance and stability. Starting off with around sets of 15 of these is probably best if your body is used to working out.
I hated these when I played football, and I hated them more as a Marine. I’ve grown to love them now. Going a good distance bear crawling will make you hurt in places you never knew you had muscles the next morning. They are simple to do, but you’ve gotta push yourself. Choose a set distance and don’t stop. Simply crawl – but only let your feet and hands touch the ground – no knees, elbows, or stomach. I used to cheat by kind of doing hop run (like you’ll see bears do when they get moving) back when I was 15 – but the point here is to go for a controlled steady motion – not speed.
Burpees are a great all around exercise, but there is no reason you can’t push em farther. I like doing the candlestick burpee because it adds yet another muscle into the mix. You start standing and then roll onto your back, keep going until you can point your toes to the sky – hold that for half a second using your core. Then bend the knees and roll forward into your pushup position and complete the burpee like normal.
Although I prompted this article with a remark on San Diego fitness, these exercises are perfect for anywhere, and are a great quick set of exercises you can do when you need an excuse to get outside.