Do you ever feel like getting outdoors and taking exercise to a park or even your own backyard? Sometimes getting to the gym during the Summer or Fall months can be a challenge. It's nice and warm out, the kids want to play and you want to find a way to get in at least 20 minutes of a workout, so what can you do? By being a little resourceful and creative you can get in a great cardio workout at the park. This is ideal for Moms or anyone interested in a change from the treadmill or elliptical. There is no equipment required unless you want to throw in a resistance band which is easy to travel with. While the kids are off having fun of their own, make sometime for your own fun or grab a friend and challenge each other!
The Outdoor Workout
This type of workout incorporates full-body to strengthen and develop all muscle groups in your body. You will be working all of your muscles including your heart! All you need to find is a park bench or bleachers for one of the exercises, everything else can be done ANYWHERE. If one of these exercises causes too much stress on your joints you can always substitute exercises. Be creative, challenge yourself and most of all have fun and enjoy the fresh air. Winter will be here before we know it.
Here's How It Works
This workout is a great style of interval training. You'll go through each of the exercises one by one, doing each exercise for the suggested number and then switching quickly to the next exercise. The entire workout should take approximately 20-30 minutes total. Beginners may want to reduce the number in each exercise and advanced can add more. It doesn't matter exactly how many repetitions you do as long as your muscles feel fatigued when you are done... like you can't do anymore! Just going through the motions for a few repetitions won't give you nearly the same benefits. A general range will be approximately 12-30 repetitions, depending on the exercise and on your own level of endurance. If you are a beginner, you may need to stop after just 10-12 repetitions, but as you get stronger, you'll likely be able to continue each exercise for all repetitions! Do pace yourself, but once you're in the groove, go for it!
The First Step: Warm-Up
Before you dive right into the exercises, prepare your muscles for the work ahead by getting them warm. Take a brisk walk/jog around the perimeter of the playground or park for about three to five minutes and you'll be ready!
After you have walked or jogged for 5 min you are ready to continue your warm up.
Complete 20 burpies, 20 squats, 20 push ups, 20 bicycle crunches, 20 walking lunges and 20 bicep curls with bands
Workout
Push up/crunches ladder
-Begin with 14 push ups followed by 14 crunches and continue to descend downward with 12, 10, 6, 4, 2,1 until finished
After the push up/crunches ladder do the same ladder with
Squats/Bench Dips(tri-ceps)
Break
30 Bench Step Ups (beginners 15 each leg, advanced 30 total)
30 Plank Twist (beginners 15 each side, advanced 30 total)
Mountain Climbers (beginners 30, advanced 60...count 1 rep when both legs have come to your chest)
30 Toe Crunches(lying flat on your back crunch up with hands over head to reach your toes)
30 Squats to Overhead Press using resistance band (place resistance band under feet shoulder width apart. While holding handles squat down and as you are coming back up press handles over your head for a shoulder press)
Quick feet In & Outs (beginners 30 advanced 60. Straddle a baseball base or even just towel and move your feet quick as possible from on the base to outside)
30 Stationary Lunges (beginners 15 each leg, advanced 30 each leg)
Allow rest after every 2-3 exercises as needed
Complete the workout with 5 min of brisk walking or light jogging!
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