Full-Body Park Circuit

No equipment needed!

Full-Body Park Circuit - No equipment needed!
Even though summer has come to an end, hopefully the weather still allows you to get out and enjoy this fun full-body circuit. There is no equipment necessary, so no excuses! Sunshine or not, this workout is meant to make your day bright! Put on some sassy workout gear, lace up and get out!

10 Decline push-ups off a park bench
Place your toes on a park bench and hands on the ground, out in front of you. With your core engaged and body tight from head to toe, bring your head down towards your hands, then push yourself back up to the starting position. Repeat 10 times.

10 Stationary lunges on each side


In a staggered stance, drop your body towards the ground, keeping your upper body tall with your chest out and belly button glued to your spine. Drop as low as you can without hitting the ground. Use your front heel to push yourself back up to the starting position and repeat 10 times before completing 10 reps with your other leg. Be sure your knee does not go over your toe, and as you come down stay tall and don’t lean forward.

10 Incline push-ups off a park bench
Place your feet on the ground and hands on a park bench. With your core engaged and body tight from head to toe, bring your head down towards the park bench, then push yourself back up to the starting position. Repeat 10 times.

50 Mountain climbers
Start on the ground in a push-up position. Bring your right knee in towards your right shoulder. Then as you bring your right foot back to the starting position, switch feet, bringing the left foot in and towards your left shoulder and your right foot back. Continue alternating the feet as fast as you can for 50 reps.
Right foot, left foot = 1 rep

10 Triceps dips off a park bench with one foot elevated
Hold on to the edge of a park bench and bring your legs out in front of you. Keep one knee bent and your foot on the ground and your other leg extended straight in front of you. Bend your elbows and allow your bottom to dip down towards the ground, then press yourself back up to the starting position. Keep your foot flexed and leg and midsection tight while you squeeze your triceps. For beginners, perform exercise with both knees bent and feet on the ground.

10 Step-ups on park bench with glute squeeze
Place one foot on the ground and one foot on a park bench. Use the foot on the park bench to press your body up while kicking the opposite leg back and squeezing your glutes. Lower back down and repeat 10 times before repeating exercise on opposite leg. Use your heel to press up on the park bench and keep your opposite leg tight and flexed.

Repeat circuit 3 times through with limited rest and finish with 5 minutes of stretching.

Have fun and enjoy the amazing fresh air while you work up a sweat!

Gina Aliotti

Gina Aliotti is the owner of Gina Aliotti Fitness and co-founder of Devotion Nutrition. She is a professional Figure competitor, certified personal trainer, certified yoga instructor, CrossFit instructor, nutritionist and fitness consultant. Her passion is to inspire, motivate and teach people how to stay devoted to living a healthy lifestyle, no matter where they are in their journey. Since having her two kids, Gina has adopted NO GYM workouts, proving that it doesn’t take a gym to reach your goals.

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