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Lean Streets Exercise
Wake up your walking or running routine by repeating any of these moves throughout your workout. For strength exercises, do 2-3 sets of 8-12 repetitions.
Cardio
1. Hop-Over
Revive
a childhood obsession: Jump with both feet back and forth over cracks in the sidewalk or pavement (or grass) for 30 seconds. 2. Red Light, Green Light
Pick a landmark (such as a lamp post) and increase your pace until you reach it. Aim for an intensity of about 7 or 8 on a scale of 1 to 10 (10 being all-out).
3. Side-Stress Skip
You may not have skipped for a while, but sprinters do it all the time to build leg, butt, and core strength. Skip for 30 seconds, propelling yourself as high as possible; try to touch overhanging tree branches, flags, and street signs.
4. Steeplechase
Pick out low-lying obstacles like shallow ditches, curbs, puddles, and shadows, and leap over them. Increase your pace 10 to 15 seconds before launching yourself into the air.
Strength
5. Park-Bench Press
For core, chest, and arms
Face a firmly anchored park bench, place
hands shoulder-width apart on the seat. Walk your feet back until your body is at a 45-degree angle to the ground, keeping your posture straight and abs tight. Bend elbows, slowly lowering your chest toward the bench. Push up to starting position.6. Curbside Crouch
For glutes, thighs, and abs
Take a wide-legged stance facing the base of a curb or low step. Bend at the knees and hips, and then jump up and forward onto the curb or step, keeping knees bent when landing. Return to starting position. (Note: If you have knee or hip problems, choose a wooden step and land with one foot slightly before the other.)
7. Stoop Steps
For core and lower body
Stand with feet hip-width apart, step I forward, and place your left foot on a step. Your weight should be in your heel. Bend your knees, lowering your right knee toward the ground. Hips, knees, and toes should face forward, and front knee should not go past the ankle. Pushing through your right heel, return to starting position. Switch feet and repeat to complete 1 repetition.
8. Crunch in the Park
For Abs
Sit on the end of a park bench with your hands on either side of your body. Lean back slightly until you feel tension in your abs. Extend your legs in front of you, then slowly Your knees up to your chest, contracting your abs throughout the move. Return to starting position