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Summer is just around the corner, so it's time to start ditching that fat and get your beach body ready. But wait, you don't want to spend a fortune on gym fees? Then hit your local park to take advantage of a free space to workout in!

With summer fast approaching many of us will be hitting the gym to attempt to lose those extra winter pounds ready to hit the beach. But with the economy the way it is many people cant afford the pricey gym memberships so why not try these ideas to workout in a free space such as your local park?

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Circuit Training

One of the simplest methods of training that is well used in the fitness industry is circuit training. This consists simply of a range of exercises back to back with a small rest period between each, usually 6-8 exercise is enough and they can be tailored for parts of the body or goals (strength/cardio).

Every personal trainer will use this training method at some point so why not do it yourself and save the money?

In a park there is ample space to complete any type of circuit you want and you can either time each station or set an amount of reps. And the added bonus is that they can be relatively equipment free which will also save you money. If you are trying to torch fat then keep the time at each station high, for instance two minutes, with a low rest (30-45s) and maximum intensity. For cardio benefits then try each station at 3-4 minutes with low rest (15s).

If you have NO equipment try this set of exercises:

  • Squats
  • Sit Ups
  • Burpees
  • Lunges
  • Mountain Climbers
  • Bicycle Kicks
  • Squat Thrust
  • Push Up

The list is really endless as these are all body weight exercises requiring no equipment at all but if you want a bit more resistance get a resistance band and try something a little more challenging:

  • Shoulder raises (Resistance band)  Stand on the resistance band with feet together, hold either end with each hand and try to raise arm to shoulder height, hold then back to resting at your side.
  • Resisted Sit Ups  When performing the sit up, secure the resistance band around a pole/fence in front of you or around your feet.
  • Biceps Curls  Again stand on the band and one arm at a time complete a bicep curl.
  • Shoulder Press  standing on the resistance band try to lift the ends of the band up above your head.
  • Standing Twist  Stand on one end of the band (or further along for added tension) start touching the toes of the opposite foot with one hand then lift and twist upwards across as if reaching across to the opposite top corner of a rectangle.
It's amazing the amount of exercises you can do with one piece of equipment and that is the tip of the iceberg really. Add in a set of dumbbells or a barbell and the list is even larger.

The biggest benefit to doing this with a PT is that increases your motivation, try writing down the amount of reps you get each exercise to challenge and push yourself next time. Or how about do it with a friend and see who can get the most? Having this competitive edge will help you work harder and further your fat loss. But remember its not all about beating your partner it's about improving yourself.

  • www.bodybuilding.com
  • www.nhs.org.uk

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