Summer is here and it’s time to take your workout outdoors and share your physique with all those lucky people passing by. What we’ve got here is a complete outdoor workout that targets a variety of muscle groups, while letting you step out of the gym and into the sunshine. Not only is it nice to take advantage of the summer weather, your body will reap the benefits of switching up your workouts and having to adapt to some new exercise.

Our expert, Allan Zimmer owner of Sustainable Fitness, says that before taking up this ten-step workout, warming up is key. “A fast walk, jumping jacks, skipping or a moderate walk for five minutes,” says Zimmer of options for good warm up activities. Also three minutes of stretching is crucial prior to working out. Hold each stretch for 45 seconds.

(Workout provided by Allan Zimmer)

Jump squats

Start: With feet shoulder width apart, toes pointed slightly out, squat low to the ground with your tailbone back and down. With feet planted firmly, jump vertically by jumping as high as possible and driving your arms straight up.

Mid-point: Your body will be totally lengthened out, with arms overhead and toes pointed down.  As gravity pulls you down, go directly into the squat position and repeat.

Hamstring curl on swing

Start: Facing the swing, lie on your back with both feet in the seat, then raise your hips off ground while stabilizing the body with both arms on the ground.

Mid-point: Draw your heels towards your tailbone as you raise your hips off floor, then return to the starting position.

One legged squat on picnic bench seat (do both legs)

Start: Stand on a bench seat, so both feet are parallel with the bench, and then extend your leg that is furthest away from bench by lifting this foot up and forward by bending at hip; stop when your foot is approximately one foot above the seat, then edge yourself over so the extended leg is hovering over the ground.

Mid-point: Place your arms out to side of body for balance. Now slowly squat down as low as possible by bending at the hip and knee, while keeping the extended leg as high as possible. Return to the starting position.

Chest press using swing

Start: Walk towards the swing and grasp the seat with both hands using a wide grip, arms extended straight out in front. Continue to walk forwards until there is no slack in the chain, now straighten and square your shoulders.

Mid-point: As if performing a push-up, lower your body in a controlled motion by leaning forwards, flexing both arms at the elbow until your chest reaches your hands. Now return to start position.

Pull up using playground equipment

Start: Lie under a horizontal bar with the bottom of your chest directly under the bar. With your body fully extended, grasp the bar with your palms-up grip to work your back and biceps.   

Mid-point:  Keeping your body straight, pull your body up so that your chest touches bar, Allow your body to descend with a controlled motion back to the start position.

Triceps dip on bench

Start:  Sit on the edge of a park bench. Place both hands palms down on either side of your with your legs extended in front and your heels on the ground.  Shift body forward so your butt is completely off the edge of bench and your supported by your hands and arms. Keep your tailbone close to edge of bench.

Mid-point:  Lower your body slowly to a point where upper arms are parallel to the ground and then return to the start position.

Suspended abdominal crunch using swing

Start:  Facing away from the swing seat, place the lower part of your shins on seat, and lengthen your body so you are in a plank position with your hands or forearms on the ground (don’t let hips sag).

Mid-point:  Keep hands and arms in place while you draw your hips up high and pull your knees towards your chest as if doing a reverse crunch. Then return to the start position.

Cool down

Ensure your body has ample time to cool down with five minutes of low-level activity such as a moderate walk.

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