6 Exercises to do in the Park

Warmer weather is upon us (fingers crossed that it stays!) so I hope you're getting out and enjoying the sun!  I love being outside and enjoying a nice dose of vitamin D - it does wonders for refreshing your mental state.  So I thought, why not refresh your physical state as well with a workout series that you can do outside??  (Can you tell I'm excited to share?)  You can do so many different exercises in a park or outdoors.  It was hard for me to choose what ones to put up here today!  (I guess that means you can expect more workouts like this one in the near future.)  All you'll need for this workout is a bench.  Read on for details about the exercises and ways to keep up your fitness routine outdoors!  

6 Exercises You Can Do in the Park

To turn these exercises into a workout, go through 4 full rounds for time (meaning, work quickly!).

Tree Sprints - find a tree about 40-50 yards away (or if you can, find two trees with that distance in between).  Set your timer for 30 seconds and sprint to the tree and back (or between trees). 

Single-Leg Lunges - find that park bench and prop one foot up on the bench, facing away from it.  Lunge straight down, bending your legs at 90˚ angles.  Do this for 15 reps on one leg and then switch.

Traveling High Knees - turn around to face the bench, and alternate jumping each leg up so your foot touches the edge of the bench seat.  Do this for 30 seconds, traveling down the length of the bench and back. Trainer Tip: if that's too much cardio, or if you need a low impact version, try just lifting your leg up to the bench instead of jumping (like marching).

Tricep Dips - place your hands on the edge of the bench seat, and keep your legs out straight, balanced on your heels.  Dip yourself down using your arms, and press yourself back up again.  Repeat for 10 reps.  Trainer Tip: an easier modification is to bend your knees and keep your feet flat; if you need more of a challenge, raise one leg as you dip.

Mountain Climbers + Bench Jumps - this one is fun!  Start in a plank position with your hands on the bench.  Alternate "running" so you bring your knees into your chest.  Do that for 10 reps, and once done, stand up and jump both feet up onto the bench.  Remember to STEP back down (don't jump down).  The 10 MC and 1 bench jump = 1 rep.  Do that 5 times through.  Trainer Tip: if jumping is too high-impact for you, try stepping up onto the bench.  If you do this, alternate legs each time.  If that's still too much, stick with MCs only.

Incline Push Ups - get back in that plank position with your hands on the bench, legs out straight and spine aligned (including your head!).  Perform a push up, bringing your chest to the bench.  Keep going for 10. 

Hope that gives you some cool ideas for exercises you can do in a park, or really anywhere.  Remember you can combine these exercises to make them a workout, or just do them on their own for a mini muscle or cardio boost.  If you do the workout, let me know how it goes!  I can't wait to try it once the snow clears and the ground isn't soggy... :)

What exercises are you looking forward to doing outside?  Where do you like to workout when the weather is nice?  I'd love to hear what you guys are up to in the warmer months!

Upper Body Pyramid Workout

Let's kickstart your Monday with a pyramid workout to change up your routine!  Targeted at your upper body, this workout is designed to be easy to follow, and will only take about 15-20 minutes depending on your pace.  Ready to get started??  Check out the details below...

Upper Body Pyramid Workout

 

UPPER BODY PYRAMID WORKOUT

Start with 10 reps of each exercise.  Move down to 9, then 8, then 7... etc. until you get to 1 each.

Wide-Arm Push Ups - just like the name implies, keep those arms out wide (wider than shoulder width).  Perform regular push ups from this position.  Trainer Tip: remember you can drop to your knees whenever you need to here.

Up-Down Planks - start in a plank on your elbows, and one arm at a time, raise yourself up to a high plank position (on your hands).  Reverse that to bring yourself back down to a low plank.  That's 1 rep.  Trainer Tip: you can also do these from your knees.

Tricep Push Ups - lie down on one side, legs out straight, bottom arm crossed over your chest.  Place the hand of the top arm on the ground near your shoulder.  Use that arm to push yourself up so your upper body is off the floor.  Lower yourself back down slowly.  Repeat that motion for the specified # of reps on one side, then switch.

Mountain Climbers - from a high plank position, alternate "running" (bringing your knees into your chest, moving your feet quickly).  For a fun variation, try cross-body mountain climbers, bringing your knees to the opposite side instead of straight into your chest (e.g. left knee to right side).

Inch Worms - find some floor space where you can move forward and backward.  Start in a high plank, and walk your feet up to your hands, keeping your hands on the ground.  Now walk your hands back out until you reach a plank position.  Keep alternating that "inch worm" pattern.

Side Plank Toe Touches - these ones are tough, so modify as you need to.  Start in a high side plank (modification = side plank on your elbow and/or bottom leg tucked under).  Bring your top arm and top leg in front of you so your hand touches your toes.  Repeat that motion for your rep count, and then switch sides.

Hope you have fun with this and that you feel it in your shoulders and chest by the end!  Let me know how it goes!  Remember, you can find me on social media using the links to the side (or at the bottom if on a mobile device or viewing in email subscription).  Get your friends and family involved, too!  Here's to the start of a happy and healthy week ahead!