The only lunch break workout you need

The park workout appears to be all the rage – Clapham Common is rife with people in a kaleidoscope of lyrca. And why not? Mother Nature is a natural gym, away from the sweat-thick air and smell of over-exertion and protein shakes. Plus, parks are free, there’s no queuing and there’s no one to judge you for only bring able to bench 40kg. It makes perfect sense. So, find your nearest expanse of verdant grass and get to it…

THE 1-HOUR PARK WORKOUT

All you need is a park and bench…

WARM UP

Light running for 10 minutes

EXERCISING

3 times 100 meters sprints

Step-ups: Place right leg on the bench, left on the ground, step up with the left leg and back on the ground, swap the legs and repeat both 10 times.

Power jumps: Squat as low as you can, jump up to the bench with both legs landing softly, step back on the ground. Repeat 10 times.

Incline press-ups: Place your hands on the bench on chest level, legs on the ground, so your body is in a blanking position. Keep your head straight forward. Bend your elbows slowly until your chest nearly touches the bench, push your arms straight up, keeping your body in the blank position at all times. Repeat 10 times.

Triceps dip: Turn your back to the bench, placing your hands on the edges, keeping arms close to your body and your legs straight. Bend your elbows, lowering your body until your bottom nearly touches the ground and elbows are in the 90-degree position. Push your arms back up to the starting position. Repeat 10 times.

Abdominal crunches: Lie down on your back on the bench, hands slightly touching your ears (don’t pull your head with your hands). Straight your legs, lifting them up from the bench. Bending your knees and bringing them towards to your chest, at the same time lifting your shoulders towards to your knees, slightly touching the elbows with your knees. Repeat 10 times.

Repeat these exercises for 3 times.

COOL DOWN

Another 10 minutes light jogging or walking.

Stretch full body properly.

For more guidance, visit www.fitnessjk.co.uk