Rev up your daily stroll by turning it into a complete body workout with these exercises.
Today's workout
Peform these exercises after walking to your local park. Then turn and head back the way you came and perform the exercises at the same approximate intervals on the way home. Two sets of each of exercise and a brisk walk is a great all-round workout.
Place your hands on the back of a park bench, shoulder-width apart with fingers forward. Walk your feet back until your body is in one line from head to toe. Looking at a point slightly in front of your hands, lower until your chest lightly touches the bench, with elbows pointing to the side. After a brief pause, rise with control and stop just short of locking your arms. When doing push-ups, engage your abdominals to keep your body straight like a plank.
Stand with feet shoulder-width apart and take a long stride forward, keeping the same width between your feet. Raise your back heel off the ground. Keep your torso upright throughout. If you're new to lunges place the hand opposite the leading leg on a bench to help you balance. Now drop your back knee directly down to the ground, keeping the majority of the weight through your front heel. Raise and repeat without stopping at the top of the movement. Do all the reps on one leg and then switch.
Stand with your feet shoulder-width apart. Have a chair just behind your heels. Keeping your gaze fixed forward, squat by bending at your knees. Keeping your back tall and heels down, lower until your backside lightly touches the chair. Pause and rise to the starting position.
See our video on how to do bodyweight squats.
Stand on your left leg. Stay tall through your spine by lengthening the distance between your sternum and bellybutton. Maintaining this posture, bend forward at your hips, while at the same time bending your left knee into a one-legged squat. These two movements combined will lower you enough so that you can touch your left foot with your right hand. Try to keep an even amount of pressure throughout the base of your entire foot. Do all your reps on one leg, without touching your airborne leg down, and then repeat on the other side.
Find a bench or chair that is knee height. Place your right foot on the bench. Push down through your left heel and stand up on the bench. Without stopping, continue to move the left thigh forward until the knee is hip height and at a right angle (in a running style). Balance for a moment before slowly lowering your left foot to the ground, touching down only with your toes, and springing back up for your next rep. Focus on maintaining your posture throughout and fix your gaze on the horizon. Do all the reps on one leg, then change. If a bench is too high, use a step or the curb.
Laura Newton, 21, from Sydney, teaches Body Pump and RPM classes and fits in her own training between work and her law studies.
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