Into the light: It's time to spruce up your workout

Give your next workout session a boost with a dose of the sunshine vitamin and take it to the great outdoors.

FINALLY, summer is here and that can only mean one thing: we can start hitting the park for our workouts again. 

Park workouts are perfect if you don’t have a gym membership, you want to squeeze in a lunchtime session or you want to top up your vitamin D levels. 

Although fancy gym equipment is nice, you don’t need it to get a solid workout in, and this super-quick 30-minute session is proof. 

All you need to do is lace up, find a park bench and enjoy that fresh-air fitness.

HOW TO DO IT: Perform one minute of each exercise in Circuit A back to back with as little rest as possible. 

Once one set of each exercise has been completed, rest for a minute then repeat twice more. Do the same for Circuit B.

A. CLIMBERS

Into the light: It's time to spruce up your workout

Areas trained: CORE, HIPS

Technique

* From plank position, bring one knee forwards towards your chest. Keep the back leg straight and front leg bent.

* Jump to switch sides so that the opposite leg is straight and the other is bent with your knee towards your chest.

* Continue to alternate for each rep.

SAFETY TIP: Keep your shoulders directly over your hands throughout

A. BURPEE

Into the light: It's time to spruce up your workout

Area trained: FULL BODY

Technique

* Crouch down to place your hands on the floor by your feet.

* Jump your feet back to bring your body into a plank position, then immediately jump them back to the start.

* Jump up as high as you can, then land softly and go straight into another rep.

SAFETY TIP: Keep your hips in line with your body when in plank

A. JUMPING LUNGE

Into the light: It's time to spruce up your workout

Areas trained: GLUTES, QUADS, HAMSTRINGS

Technique

* Start in a lunge position with both knees at 90 degrees, back knee just above the floor.

* Jump up as high as you can, extending both legs and switching them both in the air.

* Land softly with the opposite leg in front.

* Repeat for the allotted reps, switching legs with each rep.

SAFETY TIP: Keep your torso long and upright Throughout

B. BOX JUMP

Into the light: It's time to spruce up your workout

Areas trained: GLUTES, QUADS, CORE

Technique

* Stand with a park bench in front of you.

* Jump up onto the bench and land softly.

* Step back to the start and repeat.

SAFETY TIP: Bring your knees up as close to your chest as possible when you jump to work the mid-section

B. STEP-UP WITH A HOP

Into the light: It's time to spruce up your workout

Areas trained: GLUTES, QUADS, HIPS, CORE

Technique

* Stand with one foot on a park bench in front of you, the other foot on the floor.

* Drive up to extend the front leg and bring the back knee up towards your chest, hopping up at the top of the movement.

* Lower and repeat.

* Perform the allotted reps on each side to complete a set.

SAFETY TIP: Keep a tall posture throughout and try not to hunch the shoulders

B. SPIDERMAN PLANK

Into the light: It's time to spruce up your workout

Areas trained: CORE, SIDES

Technique

* Start in a plank position with feet on a bench and hands directly below the shoulders.

* Without tilting the hips, bring your right knee to meet your right elbow.

* Return to the start and do the same on the opposite side, alternating sides with each rep.

SAFETY TIP: Keep your hips in line with your body and lower back in a strong position


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