Squat it down and kick it out

Taking your workout with you

When it comes to keeping up with an active and healthy lifestyle, we can’t let travel, work, or lack of gym access get in our way or else we’d never see results! That’s why outdoor workouts can be a great option. Leann Kelly from Club Sweat Greenwich showed us some exercises from their new Strength 30 class that can be done anywhere on those days you can’t make it to a class.  This sequence is perfect on its own or pared with some outdoor cardio, such as a run.

It is so important to warm your muscles at the beginning of every workout. One great way to do this is with a straight arm plank, you can challenge yourself by adding knee taps or side planks. Every move in this workout can be modified by adding or removing the use of weights, make it work for you!


Stand with feet a little wider than hip width, toes facing front. Drive your hips back, bending at the knees and ankles and pressing your knees slightly open. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back. Press into your heels and straighten legs to return to a standing upright position. 

Front Lunge

Stand with your feet hip-width apart. Keeping your chest lifted and back straight, take a large step forward (about three feet) with the right foot so the knee is bent 90 degrees and the thigh is parallel to the floor. Keep your knee centered over your foot. Push off the right foot to return to the starting position.

Weighted Hold Flutter Kicks

Hold dumbbell in outstretched hands above your chest and raise your shoulders off the ground. Next, begin slowly lowering your legs toward the floor. From this position, focus on keeping your knees totally extended by flexing your quads. Alternate lifting your legs, all while keeping the strong brace in your abs. You may need to keep your feet slightly higher off the ground the protect your lower back. 

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