Outdoor Training

Ashmoret Mishal

Outdoor Exercises

In this column, in the series of “Ultra Training,” I will be sharing with you my 4 main OUTDOOR exercises you can perform anywhere & anytime without any additional equipment.

Personally, I love outdoor training as I get to see the changing foliage and get to breathe some fresh air. Outdoor training is especially great for people that are not members of a gym.


Exercise # 1 – Push- Up

With your arms straight and shoulder-width apart, stand with your feet perpendicular to the floor. Slowly bend your arms with your elbows at a 90-degree angle. Breathe deeply and slowly return to the start position, and perform the exercise another 10-15 times.

Reps: 10-15

Time: 5 seconds






Exercise # 2 – Legs Pull- Up

Lie against a wall or a pole and lift your legs straight until they reach the line of your hips or above. Hold position for at least 5 seconds. Inhale as you uncurl and go back to the start position, moving slowly to protect your back.

Reps: 10-20 (each side)

Time: 5 seconds




Exercise # 3 – Straight Legs Push- Up

Sit down with your legs straight in front of you. Place your hands behind you and across from your hips. Take a big breath, tighten your abs, and lift your body with your straight legs so your knees are about 4-6 inches from the floor.

Reps: 5-10

Time: 5-10 seconds






Exercise # 4 – Side Plank

Lie on your side and raise yourself up on one elbow. Keep your palm flat and your feet perpendicular to the floor. Hold your hip in the air, away from the surface. Extend your other arm straight up in line with your ear and open your chest.

Reps: 10-15 (each side)

Time: 5-10 seconds


fitnessAshmoret Mishal