Summers are so sacred here in the Mitten. We get to plan beach days, road trips, patio gatherings and of course, my personal favorite… outdoor workouts!
I’m always looking for new ways to take my workouts to the next level and discover how to keep them fresh. This is where this outdoor workout comes in!
Taking your usual routine outside also has plenty of other benefits other than sore muscles such as increased mood, a does of vitamin D and reduced stress.
Who wouldn’t want that!?
Pictured below I have a full-body park bench workout for you to try on your own! There are six moves total and you’ll do them all circuit-style, meaning one after the other with about 30 seconds rest between each.
Repeat the sequence 3-5 times as time and effort allow! If the sun and temps are too hot for you, just grab a chair and perform these same moves in the comfort of your air conditioning 🙂
First move:
Pushups – you can do these on the front of the bench for more of a challenge or on the back of the bench to modify it a bit more. I love push-ups, not necessarily because they’re fun, but because they’re SO GOOD for a woman’s upper body strength! Make sure to keep your elbows slightly below shoulder height when bending so that you keep the work out of your neck and into your chest where you should be feeling this. Also never forget to keep your core tight, this will protect your back and provide stability. These are such a fast and effective way to building strength in no time!
10-15 reps
Second move:
Side Leg Lifts – this move is GREAT for toning the outer thighs and glutes (muscles we want lookin’ good for bathing suit season, am I right?) These lifts should be performed with a slow and constant movement as not to add any momentum. Working your gluteus medius helps keep better posture and strong glutes help to prevent low back pain! Win-win.
20 lifts each leg
Third move:
Mountain Climbers – I love these because they work your abdominals and test your endurance at the same time! Keeping your back flat and your head in line with your spine, alternate pulling your knees up to the center of your chest. Keep pressing firmly into the bench to keep your shoulders away from your ears. This is a compound exercise that works a lot of muscles and joints which means you’re firing up your fat-burning potential.
30 total reps
Fourth move:
Tricep Dips – Your second upper body move is great for the back-side of your upper arms! This move can also be done with straight legs to advance the position if you dare ;). Dips are a sure staple in my routine as they provide a beautiful toning effect and challenge your core. Make sure to keep your spine as close to the bench as possible to protect your shoulder joints.
12- 20 reps
Fifth move:
Single Leg Split Squat – This is my fave move of ALL time! So good for the booty and thighs!
Just like all of these exercises, you want to be sure to keep your core tight. Another thing to be conscious of is your front knee. It should never go in front of your toes and you should be placing most of your weight in your heel. Feel the burn big-time with these goodies! ?
15 reps on each leg
Sixth and final move:
Chair Toe-Taps – I enjoy ending my circuit with a core move to kind of bring everything together and to remind you of the muscles you want to be engaging throughout the entire workout! Sitting tall, alternate tapping your left and right toes down to the ground while maintaining a straight spine. If this is too difficult you can always place both toes on the ground first and alternate lifting the knees to your chest. Whatever works for you!
30 total taps
Yay! You’ve got a total-body burner to try the next time you find yourself outside this Summer, which is hopefully a lot! I hope you love it! Don’t forget to cool-down with a nice stretch or 5-10 minute walk to loosen things up. Also never skimp on the amount of water you’re drinking in the
Summer months! Stay hydrated & give this one a go!
Please reach out to me with any questions! If you’d like to see types of workouts such as this one and many more where that came from, head to my Instagram page @blissandvigor!
To inquire about personal and small group training, visit my website www.getwellwithmel.com or email me directly at melaniebrown65@gmail.com.
My mission is to continue the #bodypostivity train down the tracks while picking-up as many women as I possibly can!
A healthy body and mind are the perfect essentials for a great life! I hope to hear from you!
xoxo
Melanie
