Sunshine workout

Hit the great outdoors for a sunshine workout that will get you in shape while topping up your vitamin D.

When the sun’s shining, it’s easy to get distracted from your gym sessions. Being cooped up in a sweaty, stuffy gym is the last thing you want, and we know the feeling. But don’t let your hard work suffer – why not bring your workout to the park and get the best of both worlds? In fact, we strongly encourage spending some time in the sun topping up your vitamin D levels, so an outdoor workout really is the ultimate double whammy.

Try this easy workout in your nearest park to boost your mood, keep your fat burn in check and catch some rays. Perform each move ten times before moving onto the next without rest. Then take a minute’s rest and repeat the whole circuit 3-5 times, depending on your fitness level.

Step-up

Instructions

Stand with a bench or box in front of you, one foot on the floor and one on the bench, holding a dumbbell in each hand by your sides.
Transfer all your weight onto the front foot while stepping onto the bench.
Lower back down to the start and repeat.
Perform all 10 reps on one foot, then the other, to complete a full set.

Top tip:
Add a little jump at the top for an extra challenge

Plank shoulder tap

Instructions

Start in a high plank position, hands under shoulders.
Keeping the hips square, tap one shoulder with the opposite hand.
Return to the start and repeat on the opposite side.

Top tip:
Don’t let your hips drop lower than the rest of your body

Tricep dip

Instructions

With arms extended, place your hands on the edge of a chair or bench behind you with your body weight in front of the chair, with legs either straight out in front of you with heels on the floor or with legs bent and feet flat on the floor (an easier variation).

Slowly bend your arms to lower yourself as far as comfortable towards the floor.

Push back up to the start and repeat.

Top tip:

Keep your neck long and relaxed

Box jump

Instructions

Stand with a box or step in front of you.
Bend down to generate momentum then jump up onto the box.
Stand up straight then jump back off and repeat.

Top tip:
Make sure you land softly

Wide press-up

Instructions

Start in a high plank position with feet hip-width apart and hands wider than shoulder-width apart.

Bend your arms to lower your chest towards the floor.

Push back up to the start and repeat.

Top tip:

Keep your hips in line with your body throughout