10-Minute Outdoor Energy Bursts: Stride, Strengthen & Stretch

In need of an energy boost? Wake up the body and mind by exercising in 10-minute energy bursts. Summer is the perfect time to start! Adding simple compound exercises to a brisk walk strengthens muscle groups. Follow it up with stretching to increase flexibility and decrease the risk of injury and you’ll be feeling refreshed and energized.

Stride – Walking briskly in 10-minute increments for a total of 30 minutes per day, helps to increase energy and raise serotonin – the feel good hormone! It also helps to reduce blood pressure and regulate cholesterol levels.

Strengthen – Build muscle strength using your own body weight for resistance. This helps improve strength, muscle tone, endurance, coordination, and balance.

Stretch – Stretching at the end of any workout increase flexibility and wakes up multiple muscle groups. Resting at the end of a workout helps to relax the mind.

Try these power stride plus compound exercises for your outdoor workout:

Phase I

Power walk with long strides in a 10-minute burst

Stop and go to the ground for a Power Extension, Push up and Pulse Compound Exercise. It works multiple muscle groups – quads, hamstrings, triceps, biceps, core and back muscles!

On your palms and knees, extend right leg back, with your spine in neutral position with no excessive arch in your back. Inhale, bend your knee in to the hip. Exhale, extend back and contract your glute, then push up, by bending elbows to 90 degrees, and extend back up. Start over, inhale, extend leg out, exhale, bend knee in. Inhale, extend leg out, exhale, push up. Repeat this sequence 10 times. On the last extension with your leg straight back, hold position and pulse from the glutes 20 times. Repeat on your other leg.

Stretch into a back extension lying on your stomach. Hold for 3-5 breathes and inhale and exhale deeply.

Stretch into child’s pose to stretch your spine. Bend your knees and lower your tailbone to your heels, extend your arms out long, and take three long relaxing breaths.

Phase II 

Power Stride for another 10 minutes, then stop and do these compound exercises:

Lying on your back, hands behind your head, elbows wide, extend your right leg out straight and bend your left knee to 90 degrees. Rotate your right elbow wide toward your left knee and exhale. Pull your navel to your spine contracting your abs. Inhale, rotate your left elbow to your right knee, and extend your left leg out. Exhale. Repeat rotations side to side 10 times. Next, on the last rotation, with left elbow toward right knee (knee bent), hold and pulse slow by opening up your chest then crossing over to the right side 10 times. Repeat with the other elbow crossing over to the opposite knee. This really works abs to strengthen your spine.

Stretch into a knee drop to strengthen spine and hips. Rest feet down with knees bent and do a spine twist. Drop knees to the right, turn head to the left and relax arms to the side. Breathe deeply in and out three times. Repeat with knee drop to the left. Inhale and exhale three times.

Pull knees in toward your chest to finish, stretching your lower back. Roll head slowly, side to side to relax your neck.

Phase III

Power walk for 10 minutes and then slow it down to a stroll for five minutes.

Find a bench and sit. Rest and enjoy the rejuvenation!