Summer is dwindling. The leaves are getting crunchier. We can almost smell the fireworks.
But it’s not over yet people – and this bank holiday weekend is set to be a scorcher. Which means there is time to squeeze in a few more outdoor workouts before the cold sets in.
But how can you work out effectively in the great outdoors? Is there a way to challenge your entire body without weights, a spin bike, or any kind of kit?
We asked the Marvin Burton, head of fitness at Anytime Fitness, to create a bespoke no-equipment workout – perfect for sunny days when you don’t want to be cooped up in a gym.
For each exercise, perform three sets of 10 reps and rest for 60 seconds between each set.
Walk out push-up
A great way of using your body as resistance against gravity and being in control of the movement.
Transitioning from a standing to prone position (lying flat with chest down) is very demanding and will elevate your heart rate.
The push-up is only a small component of this exercise. The strength in your shoulders and core will be improved and therefore give a greater return from the exercise.
Step-by-step:
Ballerina butt lift
Who doesn’t want a good set of glutes?
More importantly, from a health perspective having a strong set of glutes and hamstrings will dramatically reduce your chances of back injury or pain.
Step-by-step:
Bench side bridge
If you’re out in the park, head to the nearest unoccupied bench and give this a go.
I like using the bench because it allows us to move the hips up and down and really stretch and develop the core muscles.
Although the position of being inclined may take some pressure off the shoulders, it certainly won’t from the core.
Step-by-step:
- Keep your body in a straight line, elbow directly under your shoulder
- Complete all reps on one side before switching to the other side
Bench glute bridge
Hang on to that bench as I’ve got another glute exercise for you.
An inclined glute bridge is my favourite variation of this exercise as it creates a greater distance to travel and therefore the hip joint can extend and flex much more.
Step-by-step:
- Lower yourself back to the floor and repeat
Corkscrew
A popular exercise in Pilates classes, the corkscrew is a gruelling exercise for the core.
If you are finding it difficult to perform the circles, then first try holding the position to build strength.
This exercise requires 100% effort, or you will drop your legs to the floor.
As a coach, it’s a great exercise because I can see how strong a client really is and how hard they are willing to work.
This is a brutal exercise but remember, in true Pilates style, control the movement!
Step-by-step:
All of these moves are also available on the Anytime Workouts app for Anytime Fitness members.
I am Team GB
Toyota has teamed up with Team GB to re-launch the hugely successful participation campaign ‘I am Team GB’.
Inspired by the achievements of Team GB athletes and the amazing efforts of local community heroes, Team GB has created ‘The Nation’s Biggest Sports Day’, which will take place on the 24thAugust.
Over the weekend, there will be hundreds of free and fun activities across the country, put on by an army of volunteers; the ‘I am Team GB Games Makers’.
To Join the Team and be part of The Nation’s Biggest Sports Day sign up at: www.IAmTeamGB.com
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