As the warm weather arrives, so does our desire to be outdoors. We try to make the most of our longer days and warm summer evenings by spending as little as possible indoors and maximizing our time outdoors. For some, this also means spending less time working out at a gym or studio and putting their workout regimen on hold to enjoy our limited/short summer season – This does not have to be the case. You can get your vitamin D and get your workout on at the same time with this outdoor workout circuit. Head to your closest park, claim an empty park bench and go!
Warm up (5-10 Minutes) Start with a brisk walk around the perimeter of the park, swinging your arms forward and back. Gradually increase your walk to a light jog, completing another lap around the park back to your starting point, continue to jog on the spot, kicking your heels against your glutes for 30-45 seconds. Complete your warm-up with jumping jacks for 30-45 seconds.
BEGINNER: Repeat circuit 3X INTERMEDIATE: Repeat circuit 4X ADVANCED: Repeat circuit 5X
#One Tricep Dips
A Start by sitting on the edge of the bench, placing your palms on either side of TRICEP your hips on the edge of the bench, fingers pointing toward your body. Inch your glutes off the bench and stretch your legs out in front of you (the greater the stretch, DIPS the more challenging the exercise). B Bend your elbows simultaneously, lowering your hips towards the ground and then pushing through your hands to bring yourself to starting position.
#Two Elevated Push-Ups
A Position your hands on the bench, shoulder width apart, hands stacked below shoulders. Maintain a straight line, from head to feet, toes tucked under fee. If required, you can bend your knees and rest them on the ground, still maintaining straight line from head to knees, tucking hips under. B Bend both elbows simultaneously, lowering your chest to the bench and then push through your hands to bring yourself to starting position.
#Three Step-Up Lunge Back
A Start by standing, facing the bench. Step your right foot up, onto the bench, straightening your right leg while lifting your left leg up and back, squeezing your glutes. B Lower your left leg back to the ground, lift your right foot off the bench, bringing it down to the ground and stepping it behind you into a reverse lunge, bending both knees. Return back to starting position. Repeat with the left foot.
#Four Elevated Side Plank
Lying perpendicular to the bench, on your right hand side, place your right foot onto the bench, stacking your left on top. Elevate your body by placing your right hand on the ground, bringing your arm to a full extension, keeping your hand directly in line with your shoulder, maintaining a straight line from head to feet. Hold this position for the length of time indicated. Repeat on left hand side.
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