Take It Outside

01/09/2010 16:25 | Updated 22 May 2015

Stock xchng, Linda van Klaveren

Slogging away at the gym isn't only one of the more dull ways to get fit, it might not even be the most effective. With research showing that heading outdoors can give you more of an intense workout, as well as boosting your mood, make the most of the light evenings with some al fresco exercise.

Personal trainer Greg Brookes has created this workout to be done in the great outdoors - there's no kit needed, just an open space, so no more excuses!

With four exercises in the workout, build up to the following number of repetitions, making sure to focus on your technique as well as the numbers - fewer perfect repetitions are better than finishing the whole thing but with bad technique.

Always breathe out on the hardest part of the movement.

Start with three repetitions of each exercise before moving on to the next. Once you have completed one circuit, go for a steady two minute jog.

Now perform the circuit again, this time doing six repetitions of each exercise. Jog for another two minutes.

Next, do a circuit with nine repetitions, jog for two minutes and finish with12 repetitions and the jog.

Yoga Squat

Stand with your arms overhead, feet slightly wider than shoulder width apart, toes pointing forwards.

Sit your hips back down into a deep squat, keep your knees out, stay on your heels, eyes up. Place your palms on the floor between your feet and straighten your legs, keeping your hands on the floor. If you can't straighten your legs don't worry, just straighten as much as possible.

Sit back down into the deep squat again. Then raise your arms over your head as before. Return to a standing position driving through the heels and looking up. Keep the arms up.

Mountain Climbers

Start in the press-up position with your back flat, hands under your shoulders and feet together.

Bring one leg around to the side of the elbow and touch if possible. Don't put your foot down. Perform this slowly. Maintain a straight back.

Return the leg back to the starting position and repeat on the other side.

Bob & Weave

From a straight standing position with feet together, step one foot out to one side. Push your hips back and keep your chest up.

Imagine you are ducking under something with your whole body. Go down and then up the other side.

Drive up from one leg and stand bringing the legs back together. Repeat on the other side.

Up and Downward Dogs

Start on your front with your hands under your shoulders and your feet together. Push the hips up and back so your body makes an inverted V shape, with your hands and feet on the floor and bottom in the air.

Drop the hips to the floor in a controlled manner and look up. Return to the top position by pushing back on the hands and driving the hips back up. Repeat up and down without the hips or legs resting on the floor.

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