Hi folks! It’s the middle of summer and who has time to go to the gym? Who even wants to go to the gym with all this sunshine outside? So let’s go to the park with our kids and get our workout there. And if you don’t have kids, just pretend you do, and go anyway! Playgrounds are fun!!
I realise every playground is different, so these exercises can be modified according to what you have available. This workout is very flexible, because if you are there with your kids, you definitely won’t be able to do it in order, or do all the sets together, etc. But it’s designed that you can really do it in any order you want! I love that. Try to do 2-3 sets of every exercise, but again, if you’re actually busy pushing your kids on the swings, consider that your set of tricep dips. Get it?
Ok, let’s go.
Warm up by walking to the park
PLANK WITH LEG EXTENSION
PUSHUPS: You can do these anywhere, from the ground or from an incline. Do 10-15 reps in each set.
INCLINE PULL-INS: Find a bar where your legs can go under. Hang at an angle from the bar, and pull in, keeping your body straight & abs tight, and bring your chest to the bar. Lower slowly back down. Do 10-15 reps in each set.
SQUATS: Find a level spot on the playground, and squat away! Make sure your knees don’t overshoot your toes as you go down, and keep your weight in your heels (i.e., don’t press on your toes.) Do 15-20 reps in each set.
MOUNTAIN CLIMBERS: Find a low bar for your hands, and do your mountain climbers at a fairly fast pace, keeping your hips low and getting some cross-body action to engage your obliques.
STEP-UPS: Find a low wall to step up on (mine is about 20″ or 50cm.) Step up on the wall with one foot, lifting the other leg behind you just enough to engage your glute muscle. Step back down. Do 10-12 reps per leg, doing all reps on one leg before switching to the other.
PLANK WITH LEG EXTENSION: Find a low bar for your hands. Starting from a plank position, lift one leg behind you just enough to engage the glute muscle but not enough to open your hip. Lower back down and switch legs. That’s one rep. Do 10-12 reps. Remember to keep your shoulders directly over your hands… don’t let them drift back.
TRICEP DIPS: Find a park bench. Place your hands on the front edge of it, and your feet out in front- the farther out they are, the harder it will be. Bend your elbows to lower your body down. Push back up. That’s one rep. Do 10-15 reps per set.
HANGING ABS: The monkey bars are perfect for this exercise. Hang from the bars and lift your legs as high as you can, knees bent. It’s hard! So just lift as high as you can. If you can get to 10 reps, I’m really proud of you! Because I think I only got to 8…
Have fun and let me know if you try this one!