Get both sunshine and exercise with this park workout

No need to choose between sunshine and exercise. Get both in one hit with the super-speedy park workout.

YES, we know how it goes this time of the year.

Summer comes and the last thing you want to do is a) miss out on the sunshine by hitting the gym at lunch, or b) cry off post-workout sunshine drinks to hit the treadmill.

This workout fixes both problems. Not only is the workout extra fast so you can blitz it in a matter of minutes, but you’ll be soaking up the rays the whole time, too.

So, let’s go! Lace up your trainers and head to your local park. Keep an eye out for a quite spot with a low bench, so you can jump to it.

HOW TO DO IT:

Sprint 200m, then do the allotted reps for each move for your level. Take a minute’s rest then repeat the circuit.

Beginner: 5 x 5 reps

Intermediate: 4 x 10 reps

Advanced: 5 x 10 reps

KIT YOU’LL NEED: Bench

SPIDERMAN PRESS-UP

Areas trained: CHEST, TRICEPS, CORE, SIDES

Technique:

* Start in plank position.

* Bend your arms to lower your chest toward the ground while bringing your right knee up to meet your right elbow.

* Push back to start position and repeat, alternating sides with each rep.

BENCH BOX JUMP

Areas trained: BOTTOM, LEGS, CORE

Technique:

* Stand with a bench in front of you.

* Jump up onto the bench and land softly, then stand up straight.

* Jump or step off the bench and repeat the move.