6 of the most effective park moves

7 October 2015 by
First published: 6 May 2015

We are now well and truly into spring, and what better way to boost your fitness and make the most of the rising temperatures and longer days than by doing 6 of the most effective park moves? There are so many ways we can all keep fit without even entering the gym. Why not head down to your local park, pick a nice spot with a bench and get stuck into the following workout, guaranteed to burn fat and build muscle, getting you ready for when summer arrives!

Plan: Repeat every exercise for 30 seconds, with a 10 second rest between each. After the sequence take a minute rest and then repeat 3 more times!

Move 1: Step-ups

a) Stand facing the bench and step up using one leg, then follow with the other leg so you are standing on the bench with both feet.

b) Then come down in the same order that you went up, one leg at a time. Change the leading leg for each set.

NB Make this harder by speeding up and holding your arms up in the air.

Move 2: Squat

a) Stand with your feet shoulder-width apart and your hands out in front of you.

b) Keeping your chest forward, bend your knees, taking yourself towards the ground, ensuring the knees stay in line with the toes.

c) Return to the original position and repeat.

NB Make this harder by turning it into a squat jump – simply explode up into the air in between each squat.

Move 3: Bench press ups

a) Stand facing the bench and place your hands on the seat. Extend your legs out behind you so your body is in a straight line.

b) Bend your arms and lower your chest towards the bench as low as you can and then push your body back up.

Then return to the starting position head back down into a press up and then rotate to the other side.

Move 4: Lunge jumps

Step forward into a lunge, then jump up as high as you can, switching the legs mid air and then landing in a lunge with the opposite leg in front.

Move 5: Tricep Dips on a park bench

Sit on the bench and place your hands either side of your body, fingers facing forwards over the side of the bench

Move forwards lifting your body off the bench, supporting yourself with your hands

Ensure the legs are out straight in front of you with the heels on the floor

Bend the elbows taking your body towards the floor as low as you can then push back up to the starting position and repeat

Move 6: Plank shoulder tap

Start in a high plank position, with the hands under the shoulders.

Keeping the body in a straight line, abs engaged tap one shoulder with the opposite hand

Return the hand to the original position and repeat with the opposite hand.

(This can be made even harder by popping your feet on the bench in the plank position)