A 20-Minute Outdoor Workout That’ll Strengthen Your Legs
With all of the outdoor fitness happening this summer, there’s no need for a gym membership. Still, there are bound to be a few nights here and there when you can’t find a class that fits your schedule.
That’s why we’re bringing the class to you, with this quick but effective outdoor workout. It consists of five leg strengthening exercises, and the only equipment you’ll need is a bench or sturdy chair.
And because a workout is only as good as its music, we made a playlist to go along with ours. Do each move for roughly the length of its corresponding song.
Touch back and lift
Song: “Good Intentions”
Place both hands on the back of the bench and bend both knees gently. Keep your body upright and hands light as you touch your right toe back, lift your leg, touch down, and bring it back in. Repeat 16 times before switching to the left side. That’s one round. Repeat the round four times, or until the song ends.
Side leg lift
Song: “Cold Water”
Stand facing the right, with your left hand lightly on the back of the bench. Flex your right foot and lift it to the side while maintaining the flex in your foot. Keep your body upright and your standing knee soft. Engage all of your muscles, from the glutes down. Do 16 reps, then switch to the other side. Alternate legs until the song ends, or until you complete four rounds.
Front leg raises
Song: “Show Me the Way”
Stand facing the right, with your left hand lightly on the back of the bench. Bring your heels together and toes out to first position (toes at 10 o’clock and 2 o’clock). Point your right toes out to the front, lift your leg as high as it will go without crunching your spine, release down, and then return to first position. Repeat these four moves (point forward, lift, touch down, first position) 16 times before switching to the other side. Alternate until the song ends, or until you complete four rounds.
Face away from the seat of the bench, and place your right foot up on the seat. Hop your left foot out so that when you bend into a lunge, your left shin in perpendicular to the ground. Do eight lunges with your right foot on the bench, then eight lunges with your left foot on the bench. Alternate until the song ends, or until you do at least four rounds.
Song: “Tired of Talking”
Face the seat of the bench. Step up on the seat using your right foot, as your lift your left knee into your chest. Do eights step-ups on the right side, then eight step-ups on the left side. This is one round. Continue alternating between legs until the song ends, or until you complete four rounds.