10 strength exercises you can do in the park
What could be better than a training session you can complete in the park on a sunny day? We have put together a training program with 10 strength exercises that can be completed without weights and advanced equipment. We recommend having a yoga mat or mat available as some of the exercises are performed on the ground. The program can be completed in its entirety, or divided according to exercises 1-5 and 6-10. The number of repetitions is above the description of each exercise.
# 1 Sumo squats
Number of repetitions: 20 x 3
- Stand with your legs wider than a shoulder-width apart
- Bend your knees and hips to go down in a squat
- Get up with pressure on your heels
- Repeat
# 2 Donkey kicks
Number of repetitions: 20 x 3
- Stand on your knees with your hands on the ground. The hands should be just below the shoulders and the back should be straight
- Keep 90 degrees bend at the knee and lift one leg back and up toward the ceiling
- 10 repetitions on each leg corresponds to a completed round
# 3 Fire hydrant
Number of repetitions: 20 x 3
- Same starting position as donkey kicks
- Keep 90 degrees bend at the knee and lift one leg out to the side
- 10 repetitions on each leg corresponds to a completed round
# 4 Lateral band push up walks
Number of repetitions: 10 x 3
- Start in push up position
- Move your whole body three steps to the side and finish with push up
- Repeat
# 5 Knee to elbow plank
Number of repetitions: 20 x 3
- Stand in push up position with straight arms
- Pull one knee toward the outside of the same arm
- Change legs and repeat
# 6 Bent over row
Number of repetitions: 20 x 3
# 7 Bench / Chair dips
Number of repetitions: 10 x 3
# 8 Step ups
Number of repetitions: 20 x 3
# 9 Walking lunges
Number of repetitions: 20 x 3
# 10 Back extensions
Number of repetitions:
- Lie on the ground face down
- Lift your arms and legs up at the same time, and hold for a few seconds before slowly lowering to the starting position
- Repeat
Want an even more fun workout Check out our top tips for a workout with friends here
It is always important to stretch after exercise, why can you readhere.
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