UrbanUpdate

You aren’t seriously schlepping to the gym to run on a treadmill in June, right? Right? Listen, friends, those things are for when it’s snowing out. Or raining. Or 100 degrees with 100 percent humidity. They are not for sparkling early-summer days that are 75 degrees and sunny. Get the hell outside.

Here’s the thing: A good workout routine should not be too routine. You gotta change it up to avoid things like plateauing, or neglecting entire muscle groups because you always do the same workout. (And, admit it—that workout only focuses on your biceps, pecs, and abs.) So while we understand that the gym has your favorite parking place, and your locker, and a couple hotties, and the treadmill with the TV that plays SportsCenter, it’s time for you to give it a rest while the weather is beautiful. So with that in mind, we asked our go-to personal trainer (and badass NYPD Scuba Team detective), Oscar Smith, to design a workout that’s meant to be done in a public park. Any park. The only requirements are a park bench and a chin-up bar. (We highly recommend the monkey bars, which pack a pleasant tinge of childhood nostalgia.)

Here, Oscar breaks down the circuit, ercise by ercise. Now go make Teddy Roosevelt proud.

Oscar says: This is a workout designed for endurance and strength. Do it when you’re at the park by yourself, or if you’re there with your dog or your kids and are looking for something to do other than sit with the mommy clique. It’s also perfect if you don’t have access to a gym. If you want to push it a little harder, add sets to this workout from our previous home circuit.

Here’s how it’s done: After warming up with one full minute of jumping jacks, stretch. Then, do each ercise on the following list without resting. Once you’re done, rest for 15 seconds and do it again. Try to do the whole circuit three times.

10 dips

_Sit down on a bench and cup your hands on the edge on either side of your thighs. Walk your legs out until you’re no longer sitting and are supporting yourself on your hands. Using your arms, lower yourself in front of the bench, then push back up until your arms are fully extended. _

10 incline push-ups

_Standing behind the bench, put your hands on top of the back of the bench, shoulder-width apart, and walk your legs back until you’re leaning on the bench in pushup position. With your feet together and your body kept straight, do a push-up. _

10 knee-to-chests

_Sitting on the bench, cup your hands on the edge of the bench on either side of your thighs and bring your legs straight out in front of you. Bring your knees into your chest, then stretch them back out in front of you until they are straight again. This move will require some balance. _

**10 step-ups each leg

**

_Stand facing the front of the bench. Step onto the seat with your right foot, then bring your left foot up until your thigh is parallel with the ground. Step back down with your left foot, then your right. Repeat, stepping first with your left foot this time. _

10 decline push-ups

_Start in push-up position with your feet together up on the bench seat and your hands shoulder-width apart on the ground. Keeping your body straight, lower yourself with your arms until your nose is almost to the grass, then push back up until your arms are fully extended. _

10 bench walks

_Get into incline push-up position on the right side of the bench, but with your hands together and your feet together. Keeping your body straight and your stomach tight, step out with your left foot and left hand along the bench, then bring your right foot and hand to join them. Do this all the way to the left side of the bench, and when you hit the end, do the same thing the other way until you’re back to the right side. That’s one repetition. _

10 squat pops

_With your feet shoulder-width apart, squat, then jump into the air, reaching your arms for the sky. Once you land, bring your feet shoulder-width apart again and repeat. _

30 seconds flutter kicks

_Start in the same position as for knee-to-chest. Instead of bringing your knees to your chest, though, keep your legs straight and do a flutter kick with your feet, kicking upward three to six inches with one foot as you kick downward three to six inches with the other. Do this for 30 seconds. _

5 pull-ups

Hang from a bar (either one made for pull-ups, or a bar on a jungle gym like a monkey bar) with your palms facing away from you, shoulder-width apart. Pull yourself upward until your chin is level with the bar, then lower yourself down again.

5 chin-ups

_Hang from a bar with your palms facing you, shoulder-width apart. Pull yourself upward until your chin is level with the bar, then lower yourself down again. _

10 bench sprints

_Run as fast as you can to the next bench, or the one after that (you want to be sprinting for about 15 yards), then walk back to the first bench. Repeat immediately. _

Will Welch is global editorial director of GQ and Pitchfork. He oversees content strategy across GQ’s 20 global editions, and has served as editor in chief of GQ US since January 2019.Global Editorial Director, GQ; Editor-in-Chief, GQ U.S.XInstagram