Fall is finally here, and with the autumn weather, there’s nothing better than taking your training outdoors. So with the help of fitness model and Figure competitor Michele Levesque-Presciano, we’ve put together a fat-burning, high-intensity outdoor FALL workout that will help you get into your best shape— fast!
The best thing about this workout is that it’s effective at helping you to work up a sweat, but it’s also pretty simple— you don’t need any equipment or even a gym. All you need is a beautiful day and a nice space outdoors. Are you ready to work up a sweat? Let’s go!
High Knee Jump Lunges
Jump up explosively, bringing your right knee up and then back to the ground. Repeat in continuous motion, and then repeat on the other leg.
Michele’s Tip: “You should be squeezing your glutes when your knee is up in this movement. Always keep a strong core and pull your shoulders back for good posture. This is an explosive movement.”
Step forward with your left leg and try to touch the ground with your right knee. Make sure to keep your left knee behind the ankle. Then, repeat with the other leg.
Michele’s Tip: “Always focus on your form rather than your speed. Each step lunge should be at a 90-degree angle, back straight and bring your abs in. If you feel tired, you can switch to side lunges. But come back to your traditional lunges to finish up your 60 meters. Better to keep going than stop.”
Squat Side Walk
Bend down into a squat position with your weight in your heels, glutes back and shoulders in line with your knees. Shuffle feet to the right while maintaining the squat position.
Michele’s Tip: “This one is going to HURT! The lower you go, the better, because it will target your glutes. Come up if you are in pain, but go right back down there— where it hurts. No matter what, keep going and complete your 60 meters.”
Start with feet a little closer than shoulder-width apart, toes facing forward in a deep squat position. Jump up and when you come back down, and land back into a squat. Repeat.
Michele’s Tip: “This one is also an explosive movement. Focus on your form— go into a deep squat and explode up! Keep your chest high and shoulders back for good posture.”
Michele’s Typical Weekly Workout
Monday: Full-body conditioning training that includes plyometrics, sprints, jumps and weights
Tuesday: 5-mile run outside
Wednesday: Full-body conditioning training that includes plyometrics, sprints, jumps and weights
Thursday: Legs and back weight training plus 30 minutes of cardio
Friday: Arms and shoulders, plus 30 minutes of cardio
Saturday: 50 minutes on the StepMill
Typical Diet for a Day
Pre-workout: ½ cup oats with a little bit of coconut sugar and coconut flakes.
Post-Workout: 3 eggs (2 whites and 1 yolk), 2 slices of Ezekiel bread, almond butter.
Meal 3: 4 ounces of chicken; mixed green salad with broccoli, olives, shredded carrots, avocado, home grown sprouts (“That is my new thing,” said Michele. “I grow my own sprouts and put them everywhere. They are packed with enzymes and it’s super tasty”) and cucumber.
Meal 4: IsoMorph protein shake with coconut milk or almond milk.
Meal 5: 5 ounces of chicken, turkey, filet mignon or extra-lean ground beef or bison burger; ⅓ cup quinoa or brown rice or potatoes: green veggie (asparagus, broccoli or green beans)