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Since I tend to do long, rambling bike days, I thought I'd plan some exercises that are easy to do during breaks -- especially using park benches as props.
So far, all I've thought of are triceps dips. In general, I don't want to lie on the ground. I'd love any ideas.
step ups and drop jumps maybe?
Lunges!
squat jumps
push ups
push ups, with your hands on the bench and feet on the ground.
I have a yoga routine that i do; you have to put your hands on the ground..
touch your toes, put your hands down flat go into plank position. arch your back. go into downward dog. go back to plank. push one foot forward until it is between your hands.
Then lift yourself on your legs... those are the basic moves... I do that right here in the lab during breaks myself.
This is a four-step exercise that I usually do with a body bar and a "vertical" (facing the short end) step bench, but you could do it bare handed and get a lot of the benefit. The main thing to remember is that you MUST keep your spine in neutral, and do all the bending from your hips, NOT your waist.
beats 1,2) Standing about arm's length away from the bench, do the lowering phase of a stiff-legged deadlift, to either place the bar or your hands onto the bench
beat 3) step back with right leg
beat 4) step back with left leg to a plank position
beats 5,6) step in with right leg and do the raising phase of a one-legged stiff-legged deadlift
beats 7,8) step in with left leg, stabilize and prepare to repeat on the opposite leg
If one-legged standing is too challenging at first, you can modify by stepping in right on beat 5, stepping in left on beat 6, and rising on beats 7-8.
Pull-ups. On a tree branch or playground equipment :cool:
:( I wish I could do a pullup..
(I am up to being able to lift 50 pounds of me)
Thanks! These are great suggestions. I wrote down the multiple-step ones and took them with me today. It felt so good to do some exercises outdoors.