Written with love, by Nikki Lian
Every Sunday morning I get to train one of my clients, Jessa, at the beautiful Echo Park in Los Angeles. With a 5-pound weight in each hand, we set off on a lap around the lake using some “equipment” you will find at any park in your area. The following workout can be done with or without weights!
Step-Ups
Find a sturdy bench, and simply use it as a step. Start with one foot on the bench. Step up onto the bench and stand all the way up straight. Keeping the same foot on the bench bring the other foot back down to the floor.
Repeat 10 times and then switch legs. If you have weights and would like to add some arms and shoulders to the mix you can throw in some bicep curls or shoulder presses.
Standing Lunges with Lateral raise
Here’s a great compound exercise that works your quads, glutes and shoulders.
With your weights, take a step with one leg and bring your opposite knee almost to the floor. Push back into a standing position with the same foot. Once you are standing up straight, raise your weights to shoulder level and then bring them back to your sides.
Alternate legs and do about 10-12 reps each leg. If you don’t have weights you can always use water bottles, or nothing at all.
Stairs, Stairs, Stairs!!
Find a set of stairs you can run up and down. With Jessa, I usually count three flights up and down as one set. Other options are that you can time yourself and increase your time every set. You can also do two steps at a time for that extra leg workout. Not only are stairs good for your quads, glutes and calves, but they raise your heart rate and burn a ton of calories.
So if you want to take advantage of the beautiful weather and decide to take your workout outdoors, slap on some sunscreen and make your way to a park. Remember to drink plenty of water and try to stay in the shade to avoid dehydration.
A special thanks to Jessa for being a wonderful model this week!
