Don't want to go to a stuffy gym as much as miss a workout? Then we propose to perform this simple set of exercises in the open air. Go to the park, to the forest or just to the street - run among the concrete jungle or do exercises on the bench and goose walk on the grass.
Before starting a workout, do a warm-up that will warm the muscles, prepare the joints for the load and help avoid injuries. Make head tilts to the sides, full circles with your hands, elbows and hands, tilt the body to the left and right, perform several squats, twist the feet, stretch the hamstrings, muscles of the arms, chest and legs. Ready? Let's go!
Already on the street? Excellent! Turn on your favorite music in the player (or one of our running playlists, which can be found here and here) and make an easy 10-minute run, which will be a great start to a workout in the park.
Run at the pace at which you could talk to a friend and not suffocate.
Find a strong support (stone or iron fence, as in the photo, excellent fit). Lower yourself to the lying position and lay your feet on the support. Alternately pull the left or right leg to the chest. Do not rush, but do not hesitate.
Perform the exercise for a minute, then take a 15-second break and then repeat again.
Rest after a climber for a minute, then start this exercise. Put your right foot on the support and make 15-20 lunges. Repeat with the other leg. Take a break for 10-15 seconds and then take another approach.
Rest after lunges for a minute and begin this exercise. Stand with your back to the bench (if there is no bench, you can continue the lesson at the support), put your hands on it and stretch your legs in front of you. Do 10-15 push-ups from the bench, and then rest for 10-15 seconds. Do 3 sets.
Rest after push-ups for a minute and proceed to the bar.
Put your hands on the bench, straighten your legs and pull back, taking the position of lying down. Stand still, tighten your pelvis, do not lower your hips. Stand on the bar for a minute.
Immediately after the bar, do 10 push-ups. Lower your torso slowly, so that your arm muscles tighten more.
Rest for 20 seconds and repeat push-ups.
Rest after push-ups for a minute, then twist on the bench. Sit with your torso and legs raised above the bench. Put your hands behind your head. Do not strain your neck.
Pull your left knee toward your chest while pushing your right elbow forward. Repeat with the other side. Do 30 twists, rest for 10-15 seconds and take another approach.
Rest after twisting for a minute and start this exercise. Stand behind the bench, put your hands on the back.
Alternately move back right and left legs. Do 20 times for each leg, rest for 15 seconds and do two more sets.
Rest after your legs allot for a minute, then start this exercise. Squat down and go forward. Try not to straighten your legs, but to move with your knees bent.
Perform the exercise for a minute.
Stand in front of the tree (there should be a distance between you equal to a meter). Straighten your left hand, keep your right behind your back or along the body. Go forward and place your palm on a tree, do push-ups. When you straighten your hand, push off from the tree and change hands in the jump.
Do 15-20 push-ups on each side, rest for 15 seconds and repeat.
End your workout with an easy 10-minute run.
"Challenger" thanks for the help in preparing this material to coach Danila Rysev, our fitness model and instructor of the fitness boutique "Garnet, 4".
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