30 Minutes of Joy: Outdoor Bodyweight Exercises for Ladies
Toning your body does not necessarily mean that you have to sweat every day and spend hundreds of dollars on the gym nearby. You do not actually need any equipment: your body weight can be enough, regardless of whether you are a beginner or an experienced athlete. Here is a program for busy ladies: 30 minutes of outdoor bodyweight exercises 3 times a week!

Ready
So you have finally decided to dedicate at least some time to exercising–such a comforting thought for the thighs!–and cannot help thinking about the challenge. Before you set out on a journey to becoming fit and strong, you should do the following:- Make sure you are healthy–well, at least relatively. If your ankles have been aching for the past months, consulting a doctor prior to plunging in the world of squats and push-ups is a must; otherwise your symptoms may exacerbate.
- Make sure you have loose clothes for working out. Jeans won’t do, as they do not stretch. Consider buying yoga pants, if don’t have it already. A cotton T-shirt and comfortable pants that do not prevent you from moving freely are essential parts of any fitness arsenal. You don’t want to struggle trying to hide your sweaty armpits that synthetic clothes betray, do you?
- Sneakers are another thing to add to your fitness bag. Other shoes may be too slippery, thus increasing your risk of injuries.
Steady
You are almost ready. Before you start exercising, read this article – it can help you prevent exercise-induced nausea. Don’t be afraid if sickness strikes shortly after exercising or in the course of it: mild symptoms are common among beginners, and you can try to prevent such situations by following the advice provided in the article, such as avoiding dehydration and eating before exercising.Go!
Go to a nearby park where no cyclists or dogs can reach you. (Woof – is that what you call a down dog?!)
#1. Clap Jacks

#2. Side plank

#3. Standing leg raise

#4. Overhead squats

#5. Mountain climbers

After you have done all this, rest for a couple of minutes, and repeat up to 10 times. This program does not include any exercises that call for special strength or being an experienced athlete, so beginners are likely to appreciate it too!Upload Files
References:
Exercise-induced nausea is exaggerated by eating – Sciencedirect.com