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Cat Meffan

No Gym & No Equipment? No Problem!

Following on from my post a few weeks ago about the benefits of training outside, I’ve had a few emails from readers asking what kind of exercises I do at the park, when all you have is the grass and the odd wooden bench here and there!

Before I share them with you I just want to point out that I am in no way a personal trainer and these are just the exercises that work for me. Everyone is different, therefore some of these exercises may not be right for you.

Rob and I went to Wales last week, which was the perfect setting for me to film a few exercise videos – I felt like a country bumpkin version of Davina McCall… with better exercises. Sorry Davina!

I try and mix my workouts in a high intensity interval training way, mixing plyometric exercises with strength conditioning. For those that might not be familiar with the word ‘plyometrics’, these are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power.

Oh and I know it goes without saying, but please always warm up before a workout and stretch at the end!

Jumping Lunges

Muscles Worked: Hamstrings, Calves, Glutes & Quads

 

http://www.youtube.com/watch?v=bJA7BV9ZGAo

 

Burpees

Muscles Worked: ALL OVER!

 

http://www.youtube.com/watch?v=Tjgab7Wfs2Y

 

Tricep Dips

Muscles Worked: Triceps

 

http://www.youtube.com/watch?v=W_ycul9QFqA

 

SBC Leg Kicks (I learnt these from the Skinny Bitch Collective, so it’s only right that I name it that.)

Muscles Worked: Triceps, Abs, Glutes, Shoulders

 

http://www.youtube.com/watch?v=wm334nc_6Xs

 

Press Up to Side Plank

Main Muscle Worked: Chest

 

http://www.youtube.com/watch?v=FYjgslEPNLg

 

Plank to Press Up Position

Muscles Worked: Triceps and Abs

 

http://www.youtube.com/watch?v=MrQ5TPmUWhk

 

Incline Push Up (use a park bench)

Muscles Worked: Chest, Shoulders and Triceps

 

http://www.youtube.com/watch?v=8tXHcXIOBtk

 

Russian Twists

Muscles Worked: Abs

 

http://www.youtube.com/watch?v=4rKwA-XHKpE

 

Crunch Claps

Muscle Worked: Abs

 

http://www.youtube.com/watch?v=fyOjpK6RzF8

 

Hip Raises with Leg Lifted (Also do hip raise holds with both feet on the ground)

Muscle Worked: Glutes

 

http://www.youtube.com/watch?v=jZKUl2KWOaw

 

Plank  with leg raises

Muscle Worked: Abs

 

http://www.youtube.com/watch?v=Jl3TyZFK-gA

 

Mountain Climbers

Muscles Worked: Abs and Quads

 

http://www.youtube.com/watch?v=l7Noh8bHuK8

 

Hopefully you’re able to find a few exercises in there that bring something new to your workout. Let me know how you get on by commenting on this post.  🙂

Here’s a few other snaps of our break. If you’re into trail running or just some amazing views to go with your workout, then I definitely recommend going to Pembrokeshire in Wales. We spent each day going for a run along the coastal path and then stopping on a nice grassy cliff edge to do our exercises – heaven!

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 Enjoy working out! x