Workout plan: A free outdoor routine to complete at a park
Take your fitness regime to the great outdoors (well, your local patch of grass) with this workout plan designed by an NYC Parks trainer.
Tue Sep 10 2013
Front and back raises
Fold the band and hold it taut above your head, so that your arms form a Y shape. Stretch your arms out to the side—but keep them straight!—bringing the band either in front of or behind your head until they’re horizontal, and then raise them again into the starting position. Do three to four sets of 10 to 15 reps.
Extend your arms straight ahead at shoulder height, then move your arms so that they’re straight out to the sides and the band is touching your chest. Return to the original position and perform three to four sets of 12 to 15 reps.
Stand on the band with your feet six inches apart. Hold the band ear-high, with your arms shaped like Ls, your palms facing out and the band coming up from behind your arms. Extend your arms up until they’re close to locked. Return to first position. Do three to four sets of 10 to 20 reps.
Adopt the same position as you did with the shoulder press—stand on the band with your feet six inches apart—but this time bend your knees until you’re in a crouched position, then go back up. Do three to four sets of 12 to 25 reps. “Go as low as you can, bring it up slow,” Treasure advises.
With your legs spread shoulder-width apart, step on the band’s folded end with your right foot. Grip the band with your right hand with your arm extended and palm out. Curl the handle up using your bicep and bring it back down to rest. Do three to four sets of 12 to 15 reps, then do the same again on the other side.
Standing with your legs shoulder-width apart, hold the ends of the band in each hand, letting the middle touch the ground. Step on the middle of the band with your right foot Raise your right arm up to the side, keeping it straight and your palm facing forward, to head level. Return to the starting position and complete 8 to 12 reps three to four times. Repeat with the left arm.
You might also like
More fitness guide storiesFitness guide 2013
Events calendar for New York City
- The 50 best workout songs
- The 20 best gyms and health clubs in New York City
- Central Park Skate Circle
- The NYC fitness guide
- Where to roller-skate: Roller-skating rinks and parties in NYC
- Day trips: Hiking and biking
- Best men's spas in New York City
- Water sports in New York: Where to Jet Ski, sail and more
- Find barre fitness classes in NYC and learn about the benefits of barre
- Best gyms and fitness classes in New York City 2013