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backyard workout

Backyard Blasts

Stay at home moves you can do in a minute or less.

Many of us aren’t able to venture out due to “shelter-in-place” restrictions. However, the need for sunlight, fresh air, and physical movement are essential for good mental, physical, and emotional health. With the warm weather and greenery in full glory it’s a good time to get moving outdoors.

Studies show that several short 8-10 minute workouts are just as effective as one long one, as long as the overall time and output are about equal. Here are eight moves you can do in right in your own backyard. Perform each exercise for 60 seconds.

1. High Knees
Begin by marching in place. Lift your knees up and away in front your body, making contact with your hands. Feel your abdominal wall begin to engage. Keep your ribs lifted as you continue to lift and lower your knees up towards your hands.

2. Lateral Leap
Start with bent legs and leap as far as you can to the right, landing on the ball of your foot. Try not to land touching your left foot on the ground. Leap as far as you can to the left. Repeat.

3. Step ups
Use a step, ledge, or low bench as a prop. With your right foot, step up onto the prop and lift your left knee up and away from your body engaging your core. Lower onto your left foot. Repeat, alternating between both legs.

4. Burpees
From an athletic stance, squat down and place your hands on the ground, shoulder-width apart. Hop both feet behind you until you are in a push-up position, lower into a push-up and back up. Hop both feet forward and stand up to the original position. Repeat.

5. Tuck jumps
From a lowered squat position or a “tuck”, jump upward and reach for the sky. Land on the balls of your feet and lower into a tuck. Repeat using your arms for momentum.

6. Mountain Climbers
Start in a push-up/plank position with your arms in line with your shoulders. Engage your core as you hop your right foot forward, under your right hip. Alternate legs hopping forward and skimming your feet over the ground. Do your best to keep your hips from elevating toward the sky.

7. Standing Forward Lunge
From a basic stance, take a long step forward onto your right foot so that your right knee forms a 45-90° angle and your left knee points down to the ground. Maintain even balance and weight distribution between both legs. Push back through the right heel to the starting position. Repeat on the left leg, alternating between both.

8. Reverse Lunge
From the basic stance, take a long step back onto your right toes so that your right knee points down to the ground. Gradually lower your hips until your left knee is bent at a 45-90° angle.
Maintain even balance and weight distribution between both legs. Push back through the right toes to the starting position Repeat on the left leg, alternating between both legs.

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