10 exercises that can be done in the park or at the cottage | Bodyweight Exercises
Do not want to go to the stuffy gym as much as you miss the workout? Then we offer to perform this simple set of exercises in the open air. Go to the park, to the woods or just to the street – run among the concrete jungle or do exercises on the bench and goose gait on the grass.
Before the start of the workout, do a warm-up that will warm up the muscles, prepare the joints for the load and help avoid injuries. Do the head to the side, full circles with your hands, elbows and wrists, tilt the body to the left and to the right, perform a few squats, roll your feet, stretch your hamstrings, arm muscles, chest and legs. Ready? Go!
1. Easy running
Already on the street? Fine! Turn on your favorite music in the player (or one of our running playlists, which can be found here and here) and make an easy 10-minute jog that will be a great start to a workout in the park. Run at a pace in which you could talk to a friend and not suffocate.
2. Reverse Climber
Find a strong support (a stone or an iron fence, as in the photo, perfectly suited). Lower into the prone position and place your feet on a support. Alternately pull the left and then right leg to the chest. Do not hurry, but do not hesitate. Do the exercise for a minute, then take a 15-second break and then repeat.
3. Lunge with support
Rest after the climber for a minute, then proceed to this exercise. Put your right foot on the support and make 15-20 lunges. Repeat with the other leg. Take a break for 10-15 seconds and then take another approach.
4. Reverse pushups
Relax after a lunge for a minute and start this exercise. Stand with your back to the bench (if there is no bench, you can continue with the support), put your hands on it and stretch your legs in front of you. Do 10-15 pushups from the bench, then rest 10-15 seconds. Make 3 sets.
4. Plank off bench
Relax after pushups for a minute and proceed to the plank. Put your hands on a bench, straighten your legs and move back, taking the position of an emphasis while lying down. Stand straight, tighten the pelvis, do not lower the hips. Stand in the bar for a minute.
5. Classic push-ups
Immediately after the bar, perform 10 pushups. Lower the body slowly, so that the muscles of the arms tighten more. Rest for 20 seconds and repeat pushups.
6. Variation of crunches
Relax after pushups for a minute, then twist on the bench. Sit so that the torso and legs are raised above the bench. Put your hands behind your head. Do not strain your neck. Pull the left knee to the chest, at the same time pushing the right elbow forward. Repeat with the other side. Make 30 curls, take a break for 10-15 seconds and take another approach.
7. Leg retraction
Take a rest after twisting a minute and start this exercise. Stand behind the bench, put your hands on your back. Alternately, take your right and left legs back. Do 20 times for each leg, take a break for 15 seconds and take two more steps.
8. Goose walk
Take a rest after the leg’s abductions for a minute, then proceed to this exercise. Squat down and go forward. Try not to straighten your legs, but move with your knees bent. Do the exercise for a minute.
9. Pushing one hand off the tree
Stand in front of the tree (between you there must be a distance equal to a meter). Straighten your left hand, your right hand behind your back or along your body. Serve forward and place a palm on a tree, do a push up. When you straighten your hand, push off the tree and change hands in a jump. Do 15-20 pushups on each side, take a break for 15 seconds and repeat.
10. Easy jogging
Finish your workout with a light 10-minute run.