Quick Outdoor Fitness Routine for Extreme Temps

Early risers get the cool temps and so much more. Needing a quick fix of movement, deep breaths, and sunshine I grabbed my bike this morning for some outdoor fitness. I performed a quick warm up to prepare my ligaments, joints, and muscles for the work they would do and then I hit it.

With each spin of my wheels my quads fatigued a little more and my lungs expanded a little deeper. The sun was shining on my shoulders and I took a moment to recognize that I was getting just what I wanted this morning. I was thankful to move, to breathe and to be reminded that I am alive. When I found a quiet, flat spot shaded by mature pine trees I paused to take off my socks and shoes, get in touch with the Earth, and practice some balancing movements.

As I took my last cleansing breath I noticed I wasn’t the only one to identify this as the perfect place for a few moments of peace. The Tempe Garden Club and the City of Tempe had planted the magnificent pine trees that surrounded me. They were planted in 1987 to celebrate the Bicentennial of the signing of the United States Constitution.

I hopped back on my bike to challenge my cardiovascular system one more time. Once back home I completed a stretching routine to compliment the ride. Looking at the clock in my kitchen, I noticed it was only 7:05 AM.  I felt like a champ for getting it in a little outdoor fitness early. Want to try a Quick Outdoor Routine for Extreme Temps? Check out the details below, hit it, and let me know how it goes. Remember to hydrate before, during, and after your workout.

Warm Up

• 30 sec. of jumping jacks, then boxer shuffle, and then high knee raises until you are breathing out of your mouth and no longer comfortably out of your nose, or until you feel a slight perspiration on the forehead or under arm.

Bike Ride

• Distance is your choice; ride as long and intensely as the temps will safely allow.
• Check the hour-by-hour forecast and plan a route that will have you back home before the extreme temps begin.
• Be sure to identify a shaded, flat spot of Earth to stop along the way.

Root-Chakra Healing

• To strengthen your connection to the power of the Earth, make physical contact by removing your shoes and socks.
• Take Mountain Pose, plant your feet on the Earth and breathe deeply for 5 breaths.
• Select an affirmation below to repeat 5 times:
  • I trust in the power of life
  • I feel at home in my body
  • I am sustained and nourished by nature
  • Or, be silent and listen for 5 breaths

Balancing Yoga

• Take a moment here to practice some balancing movements.
  • Take Mountain Pose for5 breaths
  • Go into Tree Pose for 5 breaths on each side
  • Move from Prayer Pose to Warrior III 10 times on each side
  • Come back to Mountain Pose for your final 5 breaths

Recovery

• To ensure we reap the most benefits from exercise we must recover properly.
• Proper recovery includes hydrating and rest but starts with a stretching routine to compliment the work you just performed.
• Use the following stretches to begin your recovery:
  • Forward fold x30 sec.
  • Quad Stretch x30 sec. each side
  • Runner’s Stretch x30 sec. each side