experiencelifemag.com Print › | Back › Bonus! More Outdoor Exercises By Fernando Pagés Ruiz June 2009 Park-Bench Dips Use the seat of a park bench to exercise your triceps and latissimus dorsi (mid and lower back). Facing away from the bench, bend your knees and hold the edge of the bench seat with arms shoulder-width apart and fully extended. Keeping your feet directly below your knees will make the exercise relatively easy; to make it harder, stretch your legs out in front of you. Bend your elbows and slowly lower your buttocks. Descend as low as you can without touching the ground, and then extend your arms to raise your torso back to the starting position. Perform three sets of 10 to 15 repetitions each. Airborne Lunge An easy-looking but tough exercise that helps pave the way toward one-legged squats, this is one of the most elite body-weight exercises. Begin by standing with your feet shoulder-width apart. Bend your left leg and raise your heel toward your buttocks. Squat with the right leg until your knee (but not your foot) touches the ground, then go back up. It helps to reach forward and bend over slightly as if reaching for the ground. Make sure your right heel stays planted. Complete two reps and switch legs. Try to do three to five sets. Use caution if you have bad knees. You can also use a bench for balance.

Bonus! More Outdoor Exercises

Park-Bench Dips
Use the seat of a park bench to exercise your triceps and latissimus dorsi (mid and lower back). Facing away from the bench, bend your knees and hold the edge of the bench seat with arms shoulder-width apart and fully extended. Keeping your feet directly below your knees will make the exercise relatively easy; to make it harder, stretch your legs out in front of you. Bend your elbows and slowly lower your buttocks. Descend as low as you can without touching the ground, and then extend your arms to raise your torso back to the starting position. Perform three sets of 10 to 15 repetitions each.

Airborne Lunge
An easy-looking but tough exercise that helps pave the way toward one-legged squats, this is one of the most elite body-weight exercises. Begin by standing with your feet shoulder-width apart. Bend your left leg and raise your heel toward your buttocks. Squat with the right leg until your knee (but not your foot) touches the ground, then go back up. It helps to reach forward and bend over slightly as if reaching for the ground. Make sure your right heel stays planted. Complete two reps and switch legs. Try to do three to five sets. Use caution if you have bad knees. You can also use a bench for balance.

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