The first of two bodyweight workouts from Unbound’s in-house personal trainer Jonny Jacobs, this 20-minute session for beginners will give you a full-body workout, and is designed to fit perfectly into your lunch break, right alongside your £3.50 meal deal.
You don’t need any equipment, just your own body – so no excuses, eh?
Before you complete the workout spend 5-10 minutes warming up and mobilising your joints so that you’re ready to exercise. A jog to the park – occasionally rolling your shoulders and adding in a few heel flicks and high knees – is perfect.
Outdoor bodyweight workout for beginners
Mark out a distance of around 50m/50 big steps (use trees or jumpers as markers). This will be your training area.
Complete the following circuit of six exercises 3-4 times. After each exercise walk to the other side of your marked out area to perform the next exercise – this is your active recovery time.
After each circuit, take 60-90 seconds rest to recover before performing the next one. Once you have completed the circuit 4-6 times, move onto section B until your 20 minutes is up.
1. Bodyweight squats x 12
Keep you feet hip-distance apart and your weight in your heels. With your chest up, eyes facing forwards, push your bum out as if sitting into a chair. This will strengthen your glutes (bum muscles) and quads (the large muscles at the front of your thigh).
2. Press-ups x 10
Keep your hands underneath your shoulders, belly button pulled in, your elbows at a 45-degree angle to the body, and lower your chest to the floor. If you can’t do full press-ups, you can keep your knees on the floor throughout. Press ups target your chest and triceps (the muscles at the back of the upper arm).
3. Half sits x 12
Laying down with your feet on the ground and your knees bent, place your hands on your thighs. Curl upwards through the belly button, sliding your hands up to your kneecaps and gently lower. This is a great way to target your abs.
4. Back to feet x 10
Lie flat on you back and, as quickly as you can, stand up. Lie back down again and and repeat. This is a lot tougher than it looks and as well as being a great cardiovascular exercise, it also targets your abs.
5. Alternate lunges x 10 each side
Step out with one leg, making sure your front foot is flat and your back foot is raised, so you’re on the ball of your foot. Keeping your upper body upright, lower your back knee towards the floor. With a powerful push from your front heel, step back so your feet are together. Repeat on the alternate side. This works your quads and glutes.
6. Extended plank x 30s
Hold a press up position, keeping your back neutral and belly button pulled in, for 30 seconds. This will work on your abs, shoulder and wrist strength.
For a cardio-blast to finish, repeat the below as many times as you can until your 20 minutes is up. The fitter you get, the more sprints you should be able to fit in.
1. Sprint 50m
2. Walk 100m
Cool down with a gentle walk and stretch. Well done – see you again tomorrow, yeah?
After a slightly more intensive workout? Try the intermediate version of Jonny’s outdoor bodyweight workout