Urban workout
Bust a move:
In the park
Take a stroll in the park and carry two small 250ml bottles of water with you. We're going to work your whole body by performing two exercises using those water bottles.
- Lunge adduction - perform two sets of 15 reps
- Push and pull - perform 2 sets of 15 reps
What it does
This is a great exercise for developing the quadriceps (front of the thigh), hamstrings (any five of the tendons at the back of a person's knee), gluteal muscles (bottom), pectorals (chest), deltoids (shoulders), triceps (back of the upper arm) and believe it or not - abs.
How to
Begin from a standing position with your arms extended out by your sides parallel to the ground and elbows slightly bent.
Move forward with a lunging action bringing the bottles together at the end so that your arms meet in front of you. Control and resist on the way back.
Make sure when you lunge forward, your knees travel closely to the floor. Keep your abs in and your back straight.
Try performing 15 repetitions using alternative legs.
What it does
A unique rowing action that incorporates your whole core area, back and biceps (front of upper arm).
How to
From a standing position, again holding onto those water bottles, fully extend one arm in front of you, and the other flexed at a 90 degree angle out to one side.
Start performing a rowing action pulling with one arm and pushing with the other. Try linking the mind and muscle connection and really feel your torso work.
Well done!
Perform these two exercises with a little rest in between. Now drink both bottles of water, and walk home.
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