Head to the park and top up on your vitamin D levels with this workout

Fresh air can do you good and taking your sweat session out into the sunshine is far more appealing now that spring has finally arrived.

New research suggests that getting a vitamin D dose could work wonders for your fitness — which makes working out outdoors even more of a good idea.

Research at Queen Margaret University in Edinburgh shows that vitamin D doesn’t just boost bone health and immunity, it can also help to lower blood pressure and stress, too. So, head to the park for a double health boost.

KIT YOU’LL NEED: Bench

HOW TO DO IT:

Perform the allotted reps of the first three moves back to back without a break.

Then rest for a minute, and do the same with the following three moves, then the last two.

Go back to the start and repeat for the number of sets recommended for your level.

Beginner: 3 x 10 reps;

Intermediate: 4 x 10 reps

Advanced: 5 x 10 reps

ELEVATED PRESS-UP

Areas trained: CHEST, TRICEPS, CORE

Technique

Start in plank position on your hands, feet placed on a bench behind you.

Bend your arms to slowly lower your chest to the floor.

Push back up to the start and repeat. Keep your hips in line with the rest of your body throughout.

CRAB WALK

Areas trained: SHOULDERS, TRICEPS, BOTTOM, CORE

Technique

Start by resting on your hands and on your feet, face up.

Take five steps forwards on your hands and your feet.

For the next rep, take five steps back

SAFETY TIP: Keep your fingers pointing forwards to protect your shoulders

BOX JUMP

Areas trained: BOTTOM, QUADS

Technique

Stand with a bench in front of you.

Jump up onto the bench and land softly.

Jump or step back to the start and repeat.

SAFETY TIP: Keep your chest up as you lower back down.

JUMPING BULGARIAN SPLIT SQUAT

Areas trained: BOTTOM, QUADS, CORE

Technique

Stand with one foot behind you on a bench, the other slightly in front of you.

Bend the front leg to lower yourself as far as you feel comfortable.

Explosively jump your front foot off the ground, land softly, then repeat.

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

Boost the move by holding a dumbbell in each hand.

SAFETY TIP: Make sure your front foot is far ahead enough to allow a deep squat

STEP-UP REVERSE LUNGE

Areas trained: BOTTOM, THIGHS

Technique

Stand with your left foot on a bench in front of you, your other foot on the floor.

Extend the left leg to drive up, keeping your weight on your left foot and resting your right toes lightly on the bench.

Step back down with your right leg, then take a big step back with the left, and bend both legs to 90 degrees.

Step your left foot back onto the bench and repeat. Perform all reps on each side for one set.

SAFETY TIP: Keep your hips square and try not to lean to the side.

HINDU PRESS-UP

Areas trained: CHEST, TRICEPS, SHOULDERS, CORE, UPPER BACK

Technique

Start in a plank position on your hands and feet.

Push your bottom up and back, keeping your back and legs straight.

Bend your arms and lower your chest to the floor, taking it forwards as close to the ground as possible before extending the arms to rise back up.

Return to the start and repeat.

SAFETY TIP: Keep your elbows close to your body.