From scenic parks to your backyard, these dynamic routines not only boost physical well-being but also infuse your workout with the revitalising energy of nature. Step outside and embrace the synergy of fitness and the open air with these transformative exercises.
Skipping
Skipping is a great warm-up exercise. Start at a slow pace for 1 minute. Rest for 30 seconds and then skip at a medium pace for 1 minute. Rest and finish by skipping at a fast pace for 1 minute.
Walking lunge
Using dumbbells step forward with your left foot and lift your back heel – your right arm should be above your head and left arm straight ahead. Push up with your back leg to return to a standing position. Continue for 30 seconds. Repeat on the other side.
Dumbbell lunge
Using a pair of light dumbbells, lunge forward on your right leg – keep your right hand in line with your shoulder and push your left arm straight out. Push up and return to a standing position pulling your left arm in at the same time. Swap sides and repeat for 45 seconds..
Dumbbell squat
With your feet hip-width apart and your shoulders back, squat down as though you are going to sit on a chair. Have your hands straight out in front (dumbbells optional) for balance. Hold the position for 15 seconds and push up to standing position. Rest and repeat three times.
Pectoral Punch
Standing with your left foot forward for balance, place your arms so your elbows are bent and your palms are facing down. Punch forward with your right arm and twist to the left, then swap and punch with your left, twisting to the right. Continue without stopping for 40 seconds. Rest and repeat.
Side Stretch
Standing with your knees unlocked, raise your hands above your head, stretching up as far as you can. Breathe in and stretch to the right, holding for 20 seconds. Return to centre and repeat on your left.
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