10 styrkeøvelser du kan gjøre i parken

10 strength exercises you can do in the park

10 strength exercises you can do in the park

What could be better than a training session you can complete in the park on a sunny day? We have put together a training program with 10 strength exercises that can be completed without weights and advanced equipment. We recommend having a yoga mat or mat available as some of the exercises are performed on the ground. The program can be completed in its entirety, or divided according to exercises 1-5 and 6-10. The number of repetitions is above the description of each exercise.

 

# 1 Sumo squats

Number of repetitions: 20 x 3

  • Stand with your legs wider than a shoulder-width apart
  • Bend your knees and hips to go down in a squat
  • Get up with pressure on your heels
  • Repeat

 

# 2 Donkey kicks

Number of repetitions: 20 x 3

  • Stand on your knees with your hands on the ground. The hands should be just below the shoulders and the back should be straight
  • Keep 90 degrees bend at the knee and lift one leg back and up toward the ceiling
  • 10 repetitions on each leg corresponds to a completed round

 

# 3 Fire hydrant

Number of repetitions: 20 x 3

  • Same starting position as donkey kicks
  • Keep 90 degrees bend at the knee and lift one leg out to the side
  • 10 repetitions on each leg corresponds to a completed round

 

# 4 Lateral band push up walks

Number of repetitions: 10 x 3

  • Start in push up position
  • Move your whole body three steps to the side and finish with push up
  • Repeat

 

# 5 Knee to elbow plank

Number of repetitions: 20 x 3

  • Stand in push up position with straight arms
  • Pull one knee toward the outside of the same arm
  • Change legs and repeat

 

# 6 Bent over row

Number of repetitions: 20 x 3

 

# 7 Face pulls

Number of repetitions: 10 x 3

 

# 8 Bicep curls

Number of repetitions: 20 x 3

 

# 9 Overhead tricep extension

Number of repetitions: 20 x 3

 

# 10 Back extensions

Number of repetitions:

  • Lie on the ground face down
  • Lift your arms and legs up at the same time, and hold for a few seconds before slowly lowering to the starting position
  • Repeat

Want an even more fun workout Check out our top tips for a workout with friends here

It is always important to stretch after exercise, why can you readhere

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