10 strength exercises you can do in the park
10 Strength Exercises You Can Do in the Park
What could be better than a workout you can do in the park on a sunny day? We have put together a training program with 10 strength exercises that can be performed without weights and advanced equipment. We recommend having a yoga mat or a surface available since some of the exercises are performed on the ground. The program can be completed in its entirety or split into sets of exercises 1-5 and 6-10. The number of repetitions is indicated above the description of each exercise.
#1 Sumo Squats
Number of repetitions: 20 x 3
- Stand with your feet wider than shoulder-width apart
- Bend your knees and hips to lower into a squat
- Stand up with pressure on your heels
- Repeat
#2 Donkey Kicks
Number of repetitions: 20 x 3
- Start on your knees with your hands on the ground. Your hands should be directly under your shoulders and your back should be straight
- Keep a 90-degree bend in your knee and lift one leg back and up towards the ceiling
- 10 repetitions on each leg count as one complete round
#3 Fire Hydrant
Number of repetitions: 20 x 3
- Same starting position as donkey kicks
- Keep a 90-degree bend in your knee and lift one leg out to the side
- 10 repetitions on each leg count as one complete round
#4 Lateral Band Push-Up Walks
Number of repetitions: 10 x 3
- Start in a push-up position
- Move your entire body three steps to the side and finish with a push-up
- Repeat
#5 Knee to Elbow Plank
Number of repetitions: 20 x 3
- Stand in a push-up position with straight arms
- Pull one knee towards the outside of the same arm
- Switch legs and repeat
#6 Bent Over Row
Number of repetitions: 20 x 3
#7 Bench/Chair Dips
Number of repetitions: 10 x 3
#8 Step Ups
Number of repetitions: 20 x 3
#9 Walking Lunges
Number of repetitions: 20 x 3
#10 Back Extensions
Number of repetitions:
- Lie on the ground face down
- Lift your arms and legs up at the same time and hold for a few seconds before gently lowering back to the starting position
- Repeat
Want an even more fun workout? Check out our best tips for a workout with friends here
It is always important to stretch after training; you can read why here.
Summer Workout Clothes
Summer is rapidly approaching, and it’s time to find light and airy workout clothes. We have assembled workout clothes that are perfect for warm summer days - find your favorites!
Shorts with pockets are perfect for outdoor workouts. Keep your phone, bank card, or anything else you need on hand.
Tie Dye Shorts and Peach Scrunch Shorts are among our best-selling products and for good reason. Both pairs of workout shorts feature a scrunch effect and strategically placed designs that enhance feminine curves. They have a high waist, making them easy to combine with just a sports bra, and both models come in a wide variety of colors.
Tie Dye Shorts feature a vibrant pattern, while the Peachy Scrunch shorts come in a plain design and have a matching sports bra. This sports bra has adjustable straps that allow you to customize it to your preferences. With medium support, it's ideal for low to medium intensity workouts.
Our Softy Shorts is one of our best-selling shorts, made from soft and elastic fabric that provides good breathability. The short length of these workout shorts makes them perfect for warm summer days. You can match the shorts with two different tops: Softy Sports Bra and Softy Crop Top. The sports bra features adjustable straps, and the crop top can also be worn casually thanks to its elegant and simple design.
