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5 Fitness Moves You Can Do Outside with No Equipment

Happy first day of spring! With snow finally melting away and birds chirping outside, spring is finally in the air, which means it's the perfect time to get outside, get active, and enjoy the warmer weather.

With the clocks springing forward last week, you now have the perfect combination of extra daylight (the only good thing about Daylight Savings Time) and warmer temps, which makes outdoor workouts possible without totally freezing.  

 We've rounded up 5 of our favorite moves to do outside, and all you need for this outdoor sweat sesh is a standard bench or curb.

Take the moves below outside and enjoy the sunshine and a good workout!

 

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After warming up with 5 minutes of light cardio repeat this 5-move circuit 2-3x:

 

1. Front Step Up & Knee: 30 Reps (15 per side)

Step onto the bench with one foot. Drive up with your other foot bringing your knee as high as you can. Step down and alternate legs until set is complete. 
 

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2. Triceps Dip: 15 Reps 

Position your hands shoulder-width apart on the edge of a bench or curb. Bring your hips off the bench with your legs extended out in front of you. Keeping your elbows pointing behind you, slowly lower your body by bending your elbows until they are at about a 90-degree angle. Once you reach the bottom push yourself back up to starting position. 

 

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3. Split Lunge: 15 reps per side 

Start with one foot up on bench and your other leg just slightly in front of your body. Engage your core and lower your back knee to the floor. Keep a majority of your body weight over your front heel. Press through the heel of your front foot and rise back up to starting position. 

 

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4. Oblique Mountain Climbers: 30 Reps (15 per side)

Start with both hands on the bench, shoulder width apart in a plank position. Draw your right knee in towards your left elbow while twisting through the hips and keeping your shoulders stable. Return to start then repeat on other side. 

 

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5. Side Plank Hip Lower & Lift: 15 Reps per side 

Start by laying on your side with elbow inline & under your shoulder, legs straight/stacked, and hips lifted. Dip your hips down towards the ground and lift back up using your obliques and core muscles. 

 

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Want more workout moves to bring with you outside?

Try these 10 workout moves for anytime, anywhere.  

Jamie Gillooly & Shelley Hopper

Jamie & Shelley both work for FIT4MOM Home Office and take pride in fitness, writing, fun, and motherhood.

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