Hold this position until time expires and then repeat on the other side. Squeeze your glutes to stabilize your hips and lift your left leg upward.Stack your feet on top of each other and reach your left arm up toward the sky, keeping your core activated.Place your right forearm on the bench and step your feet out so that they are aligned with your right shoulder and hips.Alternate driving your knees into your chest, keeping your hips flat and parallel to the ground.Then, switch sides and repeat on your right leg.Keep repeating on the left side until time expires. Return to the start position by stepping down with your left foot.Press through your right heel and lift your left leg off of the ground and drive your left knee up until it’s parallel with your hip. To start, place your entire right foot on the bench.Keep your lower back close to the bench throughout the exercise.When bending, make sure to keep your elbows tight to your body to take pressure off of your shoulders. Bend at the elbows, bringing your upper arms (elbow to shoulder) parallel to the ground, then return to the start position.Slide your butt forward, supporting yourself with your hands Either keep your legs bent for a modified version or extend your legs to bump up the intensity.Sit on a bench and place your hands (palms facing forward) on either side of your hips.Return to start position and keep repeating until time expires.Your left knee should not go past your toes. Bend your left leg so it forms a 90-degree angle.Extend your right leg back, placing your right foot on the bench.Return to the start position and keep repeating until time expires.Make sure your elbows remain tight to your body throughout the movement. Bend at the elbows and lower your chest to the bench.Your shoulders should be directly over your wrists with your arms straight. Place your hands on the bench and walk your feet out behind you until your body is in a straight line.Switch sides and repeat on your right foot.Slowly lower your left leg back to the start position and keep repeating until time expires.As your left leg swings forward, swing your right arm forward, as if you’re running.Lean onto your right leg and jump upward as your left knee swings forward until it’s parallel with your hips. Repeat the circuit 3 more times for a total of 4 rounds. After you finish one round of the circuit (9 exercises in total), rest for 60 seconds. Do each exercise for 30 seconds with 15 seconds rest in between. If you’re in your backyard and don’t have access to a bench, just grab a sturdy chair and bring it outside. To get this workout in, all you’ll need is a park bench and a stopwatch or timer. 30-Minute Total-Body Park Bench Workout Circuit Get ready to burn up to 250 calories while toning your entire body. Try it out at your local park or even in your own backyard. Mix up your typical routine by implementing this 30-minute outdoor park bench workout circuit. Not only that, research claims you’ll boost your mood and increase your self-esteem by performing outdoor exercises. And it’s just so darn fun that you barely notice the added challenge. There’s different terrain-hills and obstacles-that increase the intensity of exercising outdoors. So, what is it that makes outdoor training so effective? Outdoor workouts challenge your muscles in different ways. A recent study suggests outdoor exercisers lost an average of 7.43 pounds and 6.17 percent body fat in just 8 weeks. To lose weight and burn fat, take your training outside. Soak up the sun with this outdoor sweat sesh! You’ll burn a whopping 250 calories in just 30 minutes.
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