Take your workouts outdoors today

Take your workouts outdoors for a dose of fresh air and some much-needed vitamin D, says Amanda Khouv.

THIS summer, why not soak up the rays while you work out?

As well as topping up that tan, the vitamin D hit you get outdoors can help to put you in a great mood.

Due to the lack of sunshine during winter (and beyond!) and a lifestyle that keeps many of us indoors for most of the day, we’re pretty low on vitamin D, which affects our state of mind, bone health and immunity.

So, next time you lace up your trainers and swap the gym floor for the fresh air and green grass, you can feel extra smug knowing that not only are you getting a fat-fighting, fitness boosting exercise fix, but you’re working wonders for your health, too.

Worried that heading to the park for your workout means missing out on your favourite gym routine? Don’t worry.

With a bit of careful planning, most moves can be adapted for an outdoor sweat sesh, so you’ll get all the intensity of your usual session, but with a much better view.

Check out our workout for inspiration or use it in place of your usual routine.

INCHWORM

Areas trained: CORE, STOMACH, SHOULDERS, TRICEPS

Technique:

n Start standing up straight, then place your hands flat on the floor as close to your feet as possible, bending your knees if necessary.

Walk your hands forward until you reach a straight-arm plank position.

Walk your hands back to the start to stand up straight and repeat.

SAFETY TIP:

Don’t let your hips drop lower than the rest of your body in plank position

FROG TUCK JUMP

Areas trained: STOMACH, LEGS

Technique:

Start with your feet hip-width apart. Crouch down and place your hands on the floor.

Jump up as high as you can, tucking your knees into your chest.

Land softly and repeat.

SAFETY TIP:

Keep your shoulders back and land with bent legs

JUMPING LUNGE

Areas trained: BOTTOM, LEGS, CORE

Technique:

Take a large step forward and bend both knees to about 90 degrees with your back knee just above the floor. This is the start position.

From here, jump up as high as you can, switching leg position in the air to land in the start position but with the opposite foot in front.

Repeat this movement, alternating legs with each rep.

SAFETY TIP:

Keep your torso upright throughout the exercise

SPIDERMAN PRESS-UP

Areas trained: CHEST, TRICEPS, CORE, SIDES

Technique:

Start in plank position with your weight resting on your hands.

Bend your arms to lower your chest to the floor. At the same time, bring your right knee up to meet your right elbow.

Push back up to the starting position and repeat, alternating sides with each rep.

SAFETY TIP:

Don’t allow your lower back to over arch

CRAB WALK

Areas trained: TRICEPS, CORE, BOTTOM, SHOULDERS

Technique:

Support yourself on hands and feet with your stomach facing upwards.

Keep your bottom as high as possible.

Walk for the allotted reps forward, then for the allotted reps back.

SAFETY TIP:

Keep your neck long and don’t hunch your shoulders

SPLIT SQUAT

Areas trained: QUADS, BOTTOM, CORE

Technique:

Stand with one foot behind you on a bench, the other foot slightly further forward than your body.

Bend the front leg to lower yourself as far as comfortable, then jump your front leg off the floor as high as possible, keeping your back foot on the bench.

Return to the start and repeat.

Perform the allocated reps on each leg to complete a full set.

SAFETY TIP:

Keep your torso upright and don’t sway to the side