Spring Clean Your Workout

Posted On Apr 26, 2019 By Lisa Traugott

Fit Tip with Lisa Traugott, BowFlex Contributor. Spring Clean Your Workout.

Spring has sprung and the weather is (finally!) thawing out. This is a great time to get some fresh air and mix up your workout routine. The best way to make strength gains is to create muscle confusion, so if you’ve been hiding out from Mother Nature and sticking to a treadmill, now is the time to try a trail run.

Here’s a quick workout you can do at the park and it requires nothing beyond your own body and some grit. If you can find a park bench, even better. It takes about 30 minutes. It’s meant to be done as a circuit, but listen to your body and rest if you need to, anywhere from 30 – 90 seconds before starting each new exercise. And remember to stay hydrated and put on some sunscreen. (Sorry, I’m not just a trainer, I’m a mom.)

Quick Outdoor Workout

Exercise Reps/Time
Jog slowly to warm up 5 minutes
Push ups 10 reps
Run (or walk) at a steady pace 5 minutes
Walking lunges 50 steps
Sprint 1 minute
Step ups on a bench, curb or boulder 12 each leg
Run (or walk) at a steady pace 5 minutes
Dips on a bench 15 reps
Jog slowly to cool down 5 minutes


  • Start in a plank position, with your hands on the ground directly under your shoulders
  • Your body should form a straight line from your shoulders to your ankles. (Don’t lift your butt up higher!)
  • Suck in your stomach and squeeze your glutes.
  • Keeping your pelvis is a neutral position, slowly lower your body toward the ground by bending your elbows and pinching back your shoulder blades.
  • Push back up to start position by straightening your arms.
Lisa Traugott doing pushups in a gym

Walking lunges

  • Stand in a staggered stance with your right foot in front and your left foot behind you.
  • Slowly lower your body, with your back knee almost touching the ground.
  • Pause, then push through your heels back to standing position.
  • Move the left foot forward to the front, and now the right foot is behind you and immediately lower yourself down. Continue walking forward in a straight line for the prescribed number of steps.
  • If you want to challenge yourself, try holding a dumbbell in each hand.
Lisa Traugott doing lunges in a gym


  • Put your hands on top of a bench and lift yourself so your arms are straight with your legs in front of you balancing on your heels.
  • Slowly lower yourself by bending your elbows until your upper arms dip just below your elbows. Keep your back as close to the bench as possible.
  • Pause, the return to the starting position.
Lisa Traugott doing dips in a gym

Stay healthy!

Photo Credit: Taylor Prinsen Photography