Fitness guru Laura Hulley shares a quick and easy outdoor workout.

It’s a beautiful sunny day, and I’m sure the last thing you feel like doing is going into a hot, sweaty gym and working out. Why not head to a local park, get some fresh air and get active? Here is a quick and easy outdoor workout – all you need is a bench!

Once you’ve found a nice shady spot with a sturdy park bench, let’s take you through a straight-forward, full-body workout. Take along a towel/mat and water bottle for comfort.

Here are two ideas for this workout:

• 10-15 of each exercise, 3-4 rounds (scale to suit you)
• 40 seconds work, 20 seconds rest, 4-5 rounds (scale to suit you)

Movement 1 – Step-up – entire lower body
Set up with one foot on the floor and one foot firmly and safely on the bench, then lean forward as you push yourself up onto the bench to place your other foot up onto the bench. If you want to work one leg, touch the other foot up and keep one leg firmly placed on the bench. Otherwise, you can step up on the left and down on the left, up on the right and down on the right. You can mix up how you target your legs with these simple step-ups.

Movement 2 – Elevated lunge – entire lower body
Start by placing your toes firmly on the bench. Set your legs up at a 90° angle. If it feels too hard to have your leg on the bench, you’re welcome to set up on the ground instead if that feels more comfortable. Keep your body upright and your chest up as you lower your leg slowly toward the ground. Put your arms out in front of you to counterbalance if that helps. Ensure your stance isn’t too narrow – this can hinder your balance. Think of your feet like train tracks. You should feel a good burn throughout your entire leg with this movement.

Movement 3 – Press-up – chest and shoulders
Start by placing your hands on the bench. Keep your back and legs nice and sturdy and in a straight line. Bend your elbows behind you and lower as much as you can toward the bench. If you can, pause for a second or two at the bottom of the movement so you can feel your chest working. Push back up to the starting position in a controlled manner. If you find that too difficult, set up on your knees and use the bench or floor to place your hands to reduce the impact of the movement.

Movement 4 – Squat to bench – entire lower body
Start with your feet hip-width apart, keep your chest up and look straight ahead as you lower yourself onto the bench. To keep the movement challenging, ensure you don’t sit down on the bench. Instead, touch your bottom to the bench, then drive your body up and pretend the bench is hot! This will keep your legs and glutes working hard and under tension. If you want to spice it up and add a challenge, pulse in the lower half of the movement and feel the burn even more.

Movement 5 – Tricep dips – triceps and shoulders
Start with your hands placed firmly backwards on the bench seat. Move your feet out from the bench until you feel comfortable. Tip – the further your feet are out from the bench, the more challenging the movement will be on your upper body. Lower your body slowly, bending at the elbows (please ensure that your elbows don’t lift higher than your shoulders – this will protect your shoulder joints). You should feel a good burn in the back of your arms through your triceps.

Movement 6 – Sit-up – core
Start by laying on your back on the ground and elevate your legs onto the bench at a 90° angle. Gently place your hands behind your head (do not lace your fingers or tug at your neck). Keep your elbows open, neck relaxed and chin off your chest as you gently brace your core to sit yourself up. Only go up as high as you feel comfortable. If you can, pause at the top for a second or two to feel your core working. Gently lower down slowly and controlled; don’t slam your body down. This can be done as a full sit-up or crunch, depending on your level.