The Park Session
35 minutes. For Saturday mornings, sunny evenings, and any park with a bench and a bar.
You need
- A bench
- A bar you can hang from
- Water
Warm up
6 minutes
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Brisk walk or easy jog
2 minutes
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Arm circles
10 each way
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Leg swings, holding the bench
10 each leg
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Bodyweight squats
10
Main circuit
4 rounds, 90 seconds rest between rounds
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Incline push-ups, hands on the bench
8 to 12
Body in one straight line, chest to the edge of the bench.
Easier: Hands higher, on a railing or wall Harder: Feet on the bench, hands on the ground
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Step-ups onto the bench
10 each leg
Drive through the whole foot on the bench. Step down slowly.
Easier: Use a lower step Harder: Take three seconds to lower yourself
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Bar hang
20 to 30 seconds
Shoulders pulled down away from your ears. Breathe.
Easier: Keep your toes on the ground and take some weight Harder: 3 to 5 pull-ups instead
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Walking lunges
10 each leg
Back knee close to the ground, front knee over the middle of the foot.
Easier: Stationary lunges holding the bench Harder: Pause for one second at the bottom
Finisher
4 minutes
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Slope or stair sprints
6 x 15 seconds
Hard but controlled going up. Walk back down slowly to recover.
Easier: Fast walk instead of a sprint
Cool down
3 minutes
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Calf stretch against a wall or bench
30 seconds each side
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Kneeling hip flexor stretch
30 seconds each side
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Slow breathing: in for 4, out for 6
1 minute