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I have a personal trainer which I hit up once a week - love it. We do all our stuff outside with bascially nothing.

I'm trying to get a bit more stuff to do mid week which is only around 15-20 mins long. maybe once or twice a week.

I'm looking to work my thighs and work get some nice abs.

I fully understand that

  • 10-15 mins 2x a week is way not enough.
  • nutrition, nutrition, nutrition...

.. but with those aside, does anyone have some suggestions for a mid 30's guy, looking to do some extra stuff outside without having to buy any equipment and just using 'whats around'. A good example will be to assume i have access to a standard park next door to my house : some steps, few bolders and lots of grass.

Any suggestions?

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Do you have a pull-up bar (or something else you can hang of)? Most parks do. –  VPeric Sep 7 '11 at 7:59
    
Are you looking for exercises to supplement your current routine or a full workout? –  Christopher Bibbs Sep 7 '11 at 16:30
    
@VPeric - yeah, but it's pretty short so it might be awkward for me to use it. –  Pure.Krome Sep 8 '11 at 3:19
    
@Christopher Bibbs - suppement. I don't think a full workout in 10-15 mins would work? –  Pure.Krome Sep 8 '11 at 3:22
    
@Pure.Krome recent studies have shown that signifant benefits can be had from regular workouts as short as 10 minutes. Not significant strength or endurance, but quality and duration of life. I don't have a link to the paper handy, though. –  Christopher Bibbs Sep 12 '11 at 19:33
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4 Answers

I'll throw in my recommendation of Tabata again: What is tabata? How effective is it?

Tabata is basically High Impact Intense Training - a series of 4 exercises done with a timer (20 seconds active then 10 seconds rest for each exercise 8 times). You can focus on abs and legs with exercises like: burpees, body weight squats, lunges, etc. The exercises are limitless and can includes light weights, sandbag, medicine ball, etc. Here's a good site for a look into the type of exercises you can perform (and she seems to focus on the abs and butt a lot): http://www.bodyrock.tv/

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Ab Ripper X is a 15 minute ab workout that's part of the P90X series. It consists of 11 moves, 25 reps each. You don't need any equipment for this.

Joey Atlas's leg/thigh routine takes about an hour, but can be broken up into three sections of 20 minutes each (standing routine and 2 floor routines). I think it's designed for women, so it might not be exactly what you're looking for, but it's pretty challenging and you really only need stairs or a chair and a towel.

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As far as abs and thighs go, my favorite workout video is the Hip Hop Abs series featuring Shaun T. (He leads the Insanity workouts as well.) The Hips, Buns, and Thighs video is a great, short workout that really does a good job targeting the areas as well as being fun. Shaun T is also a really great motivator, and the vids are just fun, which is so rare in a workout vid. I really recommend the whole HHA series, but this vid is most specific to your request.

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For thighs you can do normal body weight squats, takes a few minutes, alternatively the kettle bell swing is a good exercise, and will work both thighs and abs, add some reverse crunches or rows and you're done.

Any exercise is better than none.

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