Workouts

Park workout

Ramp up your next walk in the park with this fun and effective workout.

Park workout

Why
Studies show that people who run, walk and exercise outdoors work out for longer and enjoy it more than people who work out indoors. So, put a spring in your step!

What you need
Find a park that has some steps, a picnic table and a park bench or seat. Don’t forget a water bottle and sunscreen.

The plan
Do each exercise for up to a minute. Repeat  this circuit two to three times a week, resting for a day between sessions. To warm up, walk or jog laps before you begin.

 

Get started:

1. Lunge

Works: Legs.
Using: A low step or kerb. 
How-To: With your right foot on the step and your left leg behind you, bend your left knee towards the ground into a deep lunge. Raise back to the starting position. Swap to the other leg and repeat.

Park workout


2. Bench Push up

Works: Arms, chest, shoulders and core.
Using: A picnic table. 
How-to: Stand with your hands on the edge of the table, arms straight, and step back until your body is in a straight line from head to toes, your core engaged. Keeping your back firm, bend your elbows to a 90-degree angle,  exhale and push yourself back to the starting position. 

Park workout


3. Step-ups with a side kick

Works: Legs.
Using: A picnic table bench, step or park bench. 
How-to: Stand with your right foot on the bench, left leg on the ground. Pushing into your right heel, lift up to balance on your right leg, at the same time kicking your left leg out to the side and swinging your arms back then up over your head. Bring your left leg back to the starting position, arms down. Do 30 seconds on each leg. 

Park workout


4. Calf raises

Works: Legs.
Using: A low step next to a wall or post.
How-to: Balance on the balls of your feet on the edge of the step, heels suspended over the edge, your abdominals firm. Use a wall or post for balance, if needed. Raise your heels until you’re on your tiptoes. Hold for a moment then lower your heels, feeling a stretch in your calf muscles. 

Park workout


5. Bench dips

Works: Arms.
Using: A park bench. 
How-to: Sit on the bench with your hands gripping the edge, your legs in front, knees bent at a 90-degree angle. Shift your weight forward until you are supported by your hands and feet. Bend your elbows and lower your bottom towards the ground. When your elbows are at a 90-degree angle, slowly reverse the movement and return to the starting position. 

Park workout

Article last updated 13 March, 2017.