Happy WEEKEND! 🙌🏻
I’m so excited to have another weekend at home to do ALL the summer things. If you’ve been hoping to get outside to enjoy the sunshine yourself, you’re going to love today’s post!
With the weather FINALLY (ahem CHICAGO) getting beautiful outside, I’ve been loving running outdoors. The city has so many beautiful places to run (Humboldt Park and the 606 being two of my favorites in Wicker!) It’s one of my favorite ways to de-stress when the weather is nice, but sometimes I do want to kick my outdoor run up a notch. I personally see the best results when I combine cardio and strength training, so, for example, if I want to run outside instead of going to OTF, I like to add a little more strength into my routine to compensate for that.
Here’s the thing–I don’t like laying on the ground and getting dirty. 😂I also tend to lose interest/attention if I try to attempt a super complicated workout. (How many reps was that? How do I do that move exactly?) So I asked Neal (Mr. Gym Rat) to devise me a SIMPLE “outdoor circuit” workout, if you will, that I can tack onto my runs–something easy to remember and implement, yet an effective full body workout, that I could do anywhere (even while traveling) with just body weight–and most importantly, does not involve getting dirty. 😜So next time you need a “no excuses” workout–or you just need a workout you can do anywhere without a gym–bookmark this post!
Keep reading for my workout + what I’m wearing!
First, of course–I start with my run. You can really divvy this up however you want, but I think it works well to split your run in half, and do this circuit workout in the middle–for example, if you want to run 3 miles, run 1.5 miles, do this circuit workout, then run 1.5 miles home. (I tend to get bored running for TOO long, so this works best for me MENTALLY speaking–but you can totally run in between each circuit, do it at the end, etc.) Make sure to warm up with a brisk walk for about 5 minutes prior to starting your run!
I usually try to shoot for about 3-4 miles myself, and definitely think it’s helpful to have a “destination” in mind when running–if I don’t have a plan, it’s harder for me to keep going, because I’m constantly looking at my phone like, “has it been 2 miles yet!?” 😂That being said, picking a park to run to that is about your halfway point from your house works great, in my experience! (Or simply knowing that X laps around the park is X miles, etc). Basically, what I’m saying is–have a plan.
Simple Park Bench Circuit Workout:
When you’re ready to start your circuit portion, grab a park bench (or in my case, a picnic table!) and work through these moves. Do each exercise with little to no rest in between. Repeat this circuit 3 times through. If 20 reps is too many for you, feel free to adjust to suit your needs!
20 Bench Push Ups:
Place your hands on the edge of the bench or table a little bit wider than shoulder width apart. Start with your torso at arms length with your toes on the ground. Slowly lower yourself downward until your chest nearly touches the bench. Repeat 19 more times. For an extra challenge, do power push ups–pushing yourself quickly off the bench with each rep (to where your hands come fully off the bench with each rep).
20 squats followed by 20 squat pulses:
Do 20 normal squats with arms in front of your body, feet slightly wider than shoulder width apart–toes facing forward. Lower down like you’re sitting in a chair–legs as close to parallel with the ground as you can get. Follow with 20 quick squat pulses. You will definitely feel these ones the next day!
20 Tricep Dips:
Keeping your back close to the bench, straighten arms (keeping a tiny bend in your elbows). Slowly lower to a 90 degree angle. Repeat 19 more times.
Quick Bench Skip-Ups: 10 reps each leg (20 total)
You know how to skip, right? You use that same motion here, but on the bench! One leg at a time (for 10 reps each)–place one foot on the bench, and with a skip motion, push up on the bench to a standing position, hopping when your knee gets to the top–immediately bring that same leg back down. Do this 10 times on each leg, then switch sides.
20 Bench V-Ups:
Sit on a the bench with your arms bent, holding on to the bench behind you. Straighten legs and lift them to a 90 degree angle, and slowly lower legs down as low as you can, aiming to get them parallel with the bench. Repeat 19 more times.
Repeat circuit 2 more times through, and then run finish your run, making sure to stretch at the end of your workout.
What to wear on your summer run + circuit workout:
It’s no secret that I LOVE lululemon–I was a convert after my dad gave me my first pair of Align leggings for Christmas back in college. Now, I absolutely adore their running collection–especially their shorts, because they’re like wearing air–so comfortable, and so cute, you’ll wear them even when you have no intention of working out. 😂
If you remember this post I did on their Run collection earlier this spring, I wanted to review some new items–so I chose the Tracker V Shorts, Long Line Energy Bra, and the Seek Simplicity Tank. If you’re in the market for some new athletic staples, I think you will love these!
What I love most about lululemon’s shorts (aside from how cute they are) is that the lining is SO buttery soft–it feels like you’re wearing nothing–unlike other lined running shorts that make you feel like you’re wearing a diaper. 😬They are light as air, sweat-wicking, with a little zipper pocket to hold your keys, credit card, etc. They are loose in the thighs, but they don’t ride up or bunch–plus, they’re not too short! 🙌🏻
Sizing: I think they fit true to size for lululemon–I usually wear a 4 in lulu sizes and ordered a 4 here and they worked great. In general, lululemon runs very small. I typically wear an XS or a 0-2 in workout pants, so lulu is at least 1-2 sizes up from the norm.
I LOVE this buttery stretchy-soft tank–and the best part? It’s reversible! It’s higher on one side than the other–which I love, because sometimes my sports bras are higher cut and therefore look weird without a higher cut tank. Here I’m wearing it with the lower side in front as that look best with the sports bra I was wearing! (More details on that in a second!) It’s just a great wardrobe staple in general!
If you prefer something with sleeves, I LOVE their new Breeze t-shirt that they just came out with (I’ll be wearing that in another post soon!) I actually think that one runs more true to normal size/bigger side for Lulu–I got the 6 and it was a little loose, which I was happy about because I like tying it in a knot at the front! I’m obsessed! So much that I accidentally ordered two but I’m going to keep the second one just because I never want to be without one! 😂
Sizing: I think lululemon tops run smaller than their bottoms. I wear a size 6 in their tops and that’s what I’m wearing here–it fit great! Snug but not too tight.
I LOVE LOVE this bra. It’s a great all-purpose sports bra–and I love that it’s longer cut on the torso–which offers more support (enough for running and even for HIIT workouts), and also doubles great as a sports bra/top for hot yoga! (I always feel too naked to wear JUST regular sports bras at hot yoga, but this one has more coverage, so it’s like a top and a bra had a baby. 😂) It’s great at wicking away sweat and has great four-way stretch–making it super comfy and supporting without cutting into you. I also love the adorable strappy back!
Sizing: I wear a 6 in lululemon bras and this one was no different. (Follow their sizing guide–it’s very accurate in my experience!)
Shop all my lululemon essentials:
I hope this post motivates you to mix up your summer workouts!
Big thanks to lululemon and ShopStyle for sponsoring this post–all opinions are 100% my own!