With summer here, it can be fun to change your exercise routine and workout outside.
Working out was always a part of my life, but it wasn’t until after I became a mother that I realized the multitude of benefits moving you body regularly has for you. It’s not just about losing weight or making your body smaller. It’s about mental health and clarity, higher energy levels and lower stress levels, endorphins and happiness boosts, heart health, confidence levels, being a good role model, and so much more. The benefits are endless!
Here is a five-exercise circuit you, too, can do. You don’t need any equipment. Just a park bench and you’re good to go!
The Park Bench Circuit
- Alternating step-ups
- Incline push-ups
- Tricep dips
- Bench squats or jump squats
- V-sits
Just download an interval timer on your phone. Set it for five rounds, with 30-45 seconds of work for each exercise. Once you finish the circuit, rest for 1-2 minutes, then repeat the circuit 3-4 times.
Before your start your workout, make sure to warm up your body first. This is important to get your body ready for the workout coming, priming your muscles and it helps to avoid injuries that occur when you exercise without warming up.
Working out and moving your body doesn’t have to be complicated and it doesn’t have to take a long time. This circuit workout, uses your body weight as resistance to make it more challenging, it gets your heart rate up and you are working out all your major muscle groups for a full body workout in a short amount of time. It’s a great way to get moving and get outside in the summer sun for some vitamin D and some fresh air.
Make sure to drink water throughout your workout. And afterwards, do a nice stretch if you have the time, your muscles will thank you. Make sure you don’t forget to put on sunscreen before you head outside!
The key to moving your body regularly is to find something you enjoy doing and look forward to.
Salma Dinani is a certified personal trainer. She specializes in helping women and mothers learn to enjoy moving their bodies through exercise to feel energized, healthy, happy and strong. After a lifetime immersed in diet culture, she now shares about body respect and body acceptance.
You can find Salma at SalmaDinani.com, on Instagram @SalmaDinani, on TikTok @salmadinani_, and on her Facebook group
Be sure to check out The South Indian ‘Fit’ Pregnancy & Staying Active if this story workout have you the adrenaline boost you needed!
