Take it outside

Celebrate the warm weather with these simple outdoor exercises.

 

Text by Conor Kelly
Illustrations by Anthony Brennan

 

Walking lunges

Lunge around the park to burn calories while shaping and toning your
hips and thighs.

 

 

	1. From a standing position with hands on your hips, take a long step forward and bend your front knee. (Keep the heel of your front leg on the ground, but make sure your knee doesn’t move forward beyond your toes.) 2. Stand with both feet together and repeat with the other leg. Try 20 to 40 lunges

 

Duck walks Work the muscles around your glutes, hips and thighs.

1. At more than a 90-degree angle, squat with your knees. 2. Stay in a squat and walk forward; stay in a low position. 3. Take 10 to 20 steps and then jump up in the air 10 times (be sure to land softly on your feet). 4. Duck walk back to where you began (10 to 20 steps back).

 

Pull-ups Use a sturdy, low-hanging tree branch or bar to help you tighten and tone the muscles in your arms and upper back.

1. Lie down and hang on to a branch or bar that’s waist-high. As you hold on to the branch or bar, keep your feet on the ground. 2. Now pull yourself up. Keep your body straight and tight and pull your shoulder blades together. Try 10 to 20 reps.

 

Modified push-ups

 

If you struggle with push-ups, place your hands on a park bench or concrete median and try these instead.

1. With your hands placed firmly on a median, lift one leg off the ground and perform a push-up.

2. As you extend your arms, bring your left knee into your left side, squeezing your obliques. Perform 10 reps with your left and right legs. (Note: try not to rest your foot on the ground between reps).

Bonus tip

As with any exercise routine, be sure to warm up five to 10 minutes beforehand. If youíre exercising outdoors, remember to protect your skin from the sunís rays ó wear sunscreen, loose long-sleeved shirts, sweatpants, sunglasses and a hat. Talk to your health care practitioner if you have any concerns about new workouts.