It delivers doses of cardio and core work while also challenging your lower half.

The best part though?

You get to soak in the great outdoors while you do so.

Park workout

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Theres a lot of benefit to taking your workout in the fresh air, they tell SELF.

For one, it can just be a fun way to switch up your normal exercise routine.

How often you should do this park workout depends on your goals.

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If your aim is to maintain your current level of strength, opt for a once-a-week cadence.

And if you want to build muscular endurance, then shoot for twice a week, advises Freeman.

And if youre just looking for a shake-up to a stale routine?

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Slot it in whenever you find yourself getting bored!

Also important: Do awarm-upbefore starting this workout so you dont jump in with cold, tight muscles.

(Yes, this is still important even if youretaking your workout into the warm weather!)

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Keep scrolling for everything you’re gonna wanna know.

The Workout

What you need:Just a sturdy park bench!

You could also use a box, chair, or step instead.

Stand facing a sturdy bench  with your feet hipwidth apart and arms at your sides.  Lower your upper body toward the…

To make this harder, you might wrap a mini-band above your knees or ankles.

Make it easier by bending the knee thats elevated.

Make it easier by doing reps for less time.

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Make it harder by slowing down the rate at which you perform circles.

It’s a lot like doing just a squat with one leg, says Freeman.

This exercise is the most intense of the workout, says Freeman.

Make it harder by performing reps on a flat surface.

Make it easier by doing reverse lunges on the ground instead.