How To Take Your Exercise Routine Outside

Exercise becomes easier if you’re doing something you enjoy – whether it be hiking, going for a run, or biking. While the gym is a great resource to have everything you need in one place it’s nice to take a break from being inside. If the weather is working in your favour get outside and get creative as a way to get excited about fitness again.

An obvious idea to switching it up might include going for a run in the park, but there is more “equipment” available to you than you might think. If you can find a park bench available this is a great way to do all sorts of exercises. Now you can enjoy the day without feeling confined to a gym setting.

1.) The Split Lunge:

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Similar to your traditional lunge except the legs are “split” and one is elevated.

Step 1: Stand with your back to the bench, and place the toes of one foot onto the seat. Hope forward with the foot that’s on the ground so your back leg is outstretched.

Step 2: Bend your forward leg into a lunge so your leg is at a 90-degree angle. Do three sets of 10 to 15 reps on each leg.* You can always hold for 15-30 seconds in the lunge position for an extra burn.

2.) V-Sit

An  advanced move to your typical crunch that will target different ab muscles.

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 Step 1: Sit on the edge of the bench with your hands next to you for balance. Lean back slightly and lift your legs off the floor (keeping your knees straight) until your torso and legs form a “V.”

Step 2: Bring your legs into a crunch by bending your knees, then straighten your legs back out. Do 3 sets of 8 crunches.

* In this position you can always move into a bicycle crunch if you want to keep your abs engaged for longer.


 3.) Step-up

A great move to incorporate cardio (and get your heart rate up) while toning your thighs and glutes.

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Step 1: Face the bench with your feet together.

Step 2: One leg at a time, step up on the bench so both feet are up.

Step 3: Step down one leg at a time so both feet are on the ground. Do 3 sets of 10 to 15 reps leading with your right leg, then switch to leading with your left for 3 more sets of 10 to 15.

* For more of a challenge before switching legs complete 10-15 box jumps. This requires you to jump up with both legs, land flat on the bench and then back down to begin another rep.

 


These are only a few examples of the types of exercises you can do with a park bench. A few others include tricep dips, push ups, and squat thrusts. Just think of it like a bench at the gym and what you would usually use that for.

Another way to easily work-out outdoors is to bring along a yoga mat and towel. The towel works as a piece of equipment that provides friction or tension to help engage muscles that you might miss.


4.) Seated Oblique Twist

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Step 1: Sit on the floor and hold the towel between your hands, arms straight and extended at shoulder height

Step 2: Keep your core engaged while leaning back and raising your feet about a foot off the floor

Step 3: Pull the right end of the towel toward the floor, rotating your shoulders and torso

Step 4: Pause, then rotate back to center and repeat on the other side. That’s one rep. Do 3 sets of 10-15.


 5.) Superman Press

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 Step 1: Lie facedown on the floor, chest lifted, and hold a towel between your hands and in front of your shoulders, elbows bent

Step 2: Press the towel away from you until your arms are straight

Step 3: Return to start. That’s one rep. Do 3 sets of 10-15.

* Once your arms are straight you could pulse upwards for added intensity


There are a number of other ways to get active outside – you just have to look around and think creatively. If your local park has stadium seating consider running up and down those, or organize a game of frisbee outside with your friends (it’s more challenging than it sounds).

What are your favourite ways to exercise outside? We would love to hear your ideas! Comment below or find us on Twitter @RentfrockRepeat.

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