Train where ever you want
With any outdoor workout, you need to make sure you have plenty of water, remember to wear sunscreen and a hat, also make sure you avoid the hottest part of the day, staying out of the sun between 11am and 3pm. Our Deception Bay Personal Trainers come to you, bringing all the equipment needed for a fun and effective workout. You can train in the comfort and privacy of your own home, or meet at a local park like Skye Blue Park. With just one set of medium weight dumbbells you can create your own fun workout that will tone the whole body. Dumbbells are now very affordable and available in many hughstreet stores.
Start with a 5 minute warm up, go for a brisk walk and do some simple stretches to get the body ready for your workout. Repeat each of the following exercises for 12 repetitions before moving onto the next exercise. Take a 2 minute rest between sets. Perform 3 sets of the circuit. As always work at your own pace, and if you’re new to exercise of have any medical conditions or injuries, please check with your doctor before starting an exercise program.
The Workout
1. Squat with overhead press
Stand with your legs shoulder width apart holding the weights at shoulder height, push your hips back as if you were going to sit in a chair. As you stand pack up raise the weights over your head, and lower again.
2. Walking lunge with a twist
Hold one dumbbell in front of your chest with both hands. Take a big step forward with one foot, lower your back knee towards the floor into a lunge position, and twist the weight over the front knee, ensuring the move comes from your waist, instead of just your arm. Twist back to centre, and step the other leg forward to repeat the move.
3. Plank with Row
Starting in a plank position, either on your knees or your toes. Hold a weight in each hand, directly underneath your shoulders. Squeeze your tummy and draw one weight at a time up towards your ribs. Put it down and repeat on the other side.
4. Ab twist
In a sitting position, with your feet flat on the floor and your knees bent, hold one weight in front of your chest. Lean back just enough to feel your abs kick in, twist from the waist so that the weight travels from one side to the other.
For more fun workouts like this, have a chat with our friendly personal trainers and see how you can boost your fitness and lose weight. Book your free consultation today!