Drop the dumbbells and move your workout outside! There’s no gym required for these strength-building and heart-pumping moves–perfect for doing while you soak up the warm spring sunshine.
Park Bench Pushup
Easier on the back than regular pushups, this move will put your chest and arms to work. Begin by setting your feet on the ground, shoulder-width apart. Place your arms on the seat of the bench and do three reps of 10 push-ups. For an extra challenge, reverse your position. Place your feet on the bench seat and do the same number of reps with your hands on the ground.
Nothing says spring like dusting off your bicycle for the first ride of the season. Not only will cycling get your heart rate up, but it will also give your hamstrings and calves a serious toning. If it’s been awhile since your last ride, make sure to give your bike a quick safety exam. Check to make sure the tires are firm and the brakes work. Adjust your seat so that your leg is slightly bent when the pedal is at the bottom of a stroke. Before you leave, scout out a biking path with a mixture of smooth surfaces and hilly areas to make the most of your ride.
Who says you need a wall to tone your quads? Start with your back against a sturdy tree, feet flat and shoulder-width apart. Then, slowly slide your back down the tree until you thighs are parallel to the ground. You should act like you’re going to sit in a chair. Hold the position for 20-60 seconds and then stand back up. Tip: Adjust your position if your knees are bent over your toes–this can cause serious injury. For a tough thigh workout, repeat three times, resting for 30 seconds between each rep.
Park Bench Stair Steps
Move your step aerobics class into the outdoors with this fun routine. Begin by placing your left foot on a bench and then step up and down with your right. After 20 reps, turn to your right. Repeat until your body has faced forward, backward, left, and right. Then, switch legs.
There’s nothing more relaxing than a long walk on a sunny day. Lace up your tennis shoes and head to your nearest park or go for a brisk jaunt around your neighborhood. The American Heart Association recommends adults get at least 30 minutes of brisk cardio activity 5 days a week. To keep your pace up, grab your headphones and walk to an upbeat playlist. For an extra challenge, look for a route with steeper hills or a rocky pathway.