Spring and summer are inspiring times of the year. Warmer weather, longer daylight hours and the return of green leaves and fields have woken us up from hibernation. This is the time of year to get outside and be active. Sunlight and fresh air are not only good for the body, but also for the mind and emotions. Many people are inspired to start exercising outside as the weather warms up, but often aren’t sure where to start. This article will share a simple routine to get you started.

Precautions

Make sure you are well hydrated and wear sunscreen. Exercising outdoors is more likely to cause overheating than indoor exercise. It’s also a good idea to let someone know where you’ll be exercising in case you need it.

two workouts

One workout for beginners. The other is for those who exercise regularly and want a challenge. For every workout, all you need is a sturdy outdoor bench. Warm up with a 5-minute walk or dynamic exercise before starting this routine.

beginner workout

Sit-to-stand: 8-12 reps, 3 rounds

Stand on the front edge of the bench. Bring your arms in front of your body for balance and shape. Make sure your knees and toes are pointing in the same direction and don’t let your knees collapse.

Pedals: 8-12 reps, 3 rounds

Stand facing the bench, a few inches from the front edge. Stand tall with hands on hips. Lift one foot and tap the edge of the bench, then return to the ground. Repeat on the other leg.

Push-ups: 5-10 reps, 3 rounds

Stand behind a bench with your hands on it. Step back until your body forms a straight line from shoulders to ankles. Lower your chest toward the bench while keeping your body straight. Push back to the starting position.

Lateral Lunge: 8-12 reps, 3 rounds

Stay behind the bench with your hands on it. Spread your legs out, beyond shoulder width. Sit down and back toward your right leg while keeping your left knee straight. Your weight should be on your right heel. Push back with your right leg back to the starting position. Repeat on the left side, alternating legs.

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advanced workout

Bulgarian Split Squat: 6-10 reps per leg, 4 rounds

Stand 12-18 inches in front of the bench. Place one foot on the bench seat. Lower yourself to the ground until your hips are as low as your knees while keeping your heels on the ground. Press back to the starting position. Complete all reps on one leg before moving to the other side.

Leg push-ups: 10-15 reps, 3 rounds

Place your hands directly under your shoulders, making sure they don’t splay. Put your feet together on a bench. Lower your chest toward the floor while maintaining a straight line from your shoulders to your ankles (don’t sag in the midsection!). Press up and repeat.

Leg lifts: 10-15 reps, 3 rounds

Lie on your back along the length of the bench. Reach over your head and grab the edge of the bench. Press your lower back firmly into the bench to prevent arching. Keep your legs together at an angle of at least 45 degrees to your body. Slowly return to the starting position.

Do you have pain or injury preventing you from completing this routine? Contact the Athletico nearest you for a free evaluation. Free assessments are available in-clinic or virtually through our telehealth platform.

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*Beneficiaries of programs such as Medicare, Medicaid, Tricare, VHA, and other federally funded programs are not eligible for free evaluations per federal guidelines.

The Athletico Blog is an educational resource written by Athletico staff. Athletico bloggers are licensed professionals who abide by the codes of ethics established by their respective professional associations. The content published in blog posts represents the opinion of the author alone, based on his expertise and experience. The content presented in this blog is for informational purposes only and does not constitute medical advice and should not be relied upon in making personal health decisions.

refer to:
1. Manferdelli G, La Torre A, Codella R. Outdoor physical activity has multiple health and social benefits. J Sports Med Phys Fitness. 2019 May;59(5):868-879. Department of the Interior: 10.23736/S0022-4707.18.08771-6. Electronic version 16 January 2019. PMID: 30650943