Here's a real mood-booster for you! Take your indoor strengthening routine out to the park, breathe in the spring air and get a healthy dose of Vitamin D. It's easy to adapt kitchen sink exercises to a park bench outdoors. Add a portable stretch band to round out your workout. Begin your outdoor workout by walking for 15 minutes at a moderate pace in the park. Find some stairs, inclines and declines to vary the route. Then, scout out your bench. For the first six exercise vignettes, stand behind the bench, using the top of the back for support. Use the following video links as an easy guide. For all of them, do 10-15 repetitions.
- Diagonal (Kitchen Counter) push up and flat back stretch
- 4-part plie
- Modified lunge
- Leg lift, side and back
- Calf raise and leg stretches
- Add a stretch band for "Posture Plus" Perform these two posture exercises standing.
Then, to complete the workout, add two more exercises: Squats: Stand in front of the bench, feet parallel, and hip-width apart. Shift your weight back onto your heels, bend your knees and reach back with your hips, lowering yourself toward the bench as if you were going to sit down. Tap the edge of the seat with your hips, but don't sit down. Squeeze your glutes to return to the start position. Crunches: Sit backwards on the bench, threading your legs through the slats of the back rest, feet on the ground. Cross your arms over your chest and sit up tall. Exhale as you roll back, drawing your ribs toward your hips, curving your spine into a "C." Then realign the spine to straighten up. This workout gives you a total of 10 exercises that target the major muscle groups. It will only take about 10-15 minutes to complete one set of 15 reps of each exercise. Peel off the winter layers and prepare to reveal lovely new contours for warm weather.