Shred in the Great Outdoors: Shannon's Guide to Outdoor Fitness

I asked my client this morning if they had any summer vacations planned and she responded, "We live in MN - we don't travel anywhere during the summer months!"  She's so right... MN is an absolute gem in the summer time! From the picturesque sunrises/sunsets & the lake days (we are the land of 10,000 lakes you know..) to the plethora of wooded areas & trails to walk, hike & bike...

MN is beautiful in the summer! 

Whether you've never experienced a MN summer (I'm so sorry..) & need some ideas on how to take your fitness routine outdoors OR you need some fresh ideas, then you've come to the right place! Without further adieu..

1. Park Circuit Training

Transform any park into your personal gym with this equipment-free circuit workout:

• Find a bench for step-ups (3 sets of 15 per leg)
• Use a sturdy tree or pole for modified push-ups (3 sets of 12)
• Park bench dips (3 sets of 12)
• Walking lunges between lamp posts (2 sets)
• Bodyweight squats near a playground (4 sets of 15)
• Plank holds on grass (3 sets of 45 seconds)

Complete this circuit 2-3 times with minimal rest between exercises for a full-body workout.

Perfect for... the busy mom without childcare who needs to keep an eye on her littles.  Multitasking at it's finest!   My favorite park to go to in Waconia is City Square Park, conveniently located in downtown Waconia (and also where I hold a lot of my summer workout classes..)

2. Hill Training Challenge

Find a moderately steep hill in your neighborhood for this intense cardio session:

• Start with a 5-minute warm-up walk at the base
• Power walk up the hill, focusing on driving through your heels
• Jog or walk back down for recovery
• Progress to running up the hill as you build stamina
• Mix in side shuffles and backward walking for variety

Aim for 8-10 hill repeats, adjusting based on your fitness level.

My favorite hills to utilize are the hills off Lake Street in downtown Waconia or "cemetary hill" located next to Lola's Lakehouse (also has an amazing view of Lake Waconia at the top...#worthit)

3. Bleacher Workout Blast

Head to your local stadium or school bleachers for this leg-burning workout:

1. Basic bleacher runs: Run up every step, walk down (3 sets)
2. Skip-step runs: Take every other step (3 sets)
3. Bleacher squat jumps: Jump up each step (2 sets)
4. Walking lunges across the top row (2 lengths)
5. Side step-ups: Alternate leading legs (2 sets each side)

Rest 1-2 minutes between sets and stay hydrated!

Favorite bleachers to check out are located at Baview Elementary School.  There is also a great park right next to the bleachers. FUN FACT: Monday's 5:30 AM class will be held AT the bleachers!

4. Driveway Workout

Got young kiddos napping?! Grab the monitor & your older kiddos & head to the driveway:

1. Shuttle runs: Mark two points 10-15 feet apart, sprint between them (4 sets of 45 seconds)
2. Driveway burpees: Full burpee with a jump at the top (3 sets of 10)
3. In-place high knees: Drive those knees up! (4 sets of 30 seconds)
4. Plank to downward dog walks: Walk hands back to feet, then walk back out (3 sets of 8)
5. Lateral bounds: Jump side to side with power (3 sets of 20 seconds)

Complete each exercise with minimal rest, then take a 1-minute break between rounds. Perform 3 complete rounds for a full workout.

5. Beach Body Workout

The sand adds extra resistance and challenge to these exercises:

• Beach jog/sprint: Jog/sprint the length of the beach 6-8 times
• Sand walking lunges (3 sets of 20 steps)
• Bear crawls in the sand (4 sets of 20 yards)
• Sand mountain climbers (3 sets of 30 seconds)
• Beach burpees (3 sets of 10)

Again, a workout you can do while your kids are digging in the sand or swimming in the water.  Are you sensing a theme here?! ;) If you're local to Waconia, my favorite beach is, of course, Lake Waconia Regional Park.  They also have some walking trails that are perfect for a warmup or cool-down.

6. Walk/Jog/Bike/Rollerblade on Local Trails

Hop on a trail to clear your mind & get some miles in!  Here are some local trails you can easily access:

Lake Minnetonka LRT Regional Trail

Luce Line Trail

Dakota Rail Regional Trail - can access in Waconia, Mayer, New Germany, St. Boni, Mound

Trail Link is a great resource if you are traveling & want to access any sort of trail.

6. Shred With Shannon Group Fitness Classes

I always get antsy to get outside this time of year - one of my favorite things to do is use the great outdoors as my gym! Around May/June my classes will head outside & we'll utilize the alley, church backyard, local park, hills & bleachers that are all within walking distance! 

Stay tuned for summer classes/schedule: www.shredwithshannon.com/registration

Safety Tips and Recommendations

As always, please make sure to do the following:

• Always warm up properly before starting any workout
• Bring plenty of water and stay hydrated
• Wear appropriate footwear for the terrain
• Apply sunscreen and wear sun-protective clothing
• Start with shorter workouts and gradually increase intensity

Remember to listen to your body and adjust these workouts according to your fitness level. The beauty of outdoor workouts is their flexibility - you can modify any exercise to make it easier or more challenging as needed.