Summer is a time for fun in the sun!
No need to miss your workouts when the weather is nice or when you are away on holidays. All you need is a playground and some enthusiasm!
Kids welcome but not required.
Dynamic warm up – Start your workout off with a powerwalk or easy jog to a local park. Take it easy to start and then switch it up with some kick butt runs and walking lunges.
Workout – Complete each exercise 10-12 reps and then complete full circuit 2-3 times.
Swing Row –
Equipment – Swing –
Stand facing the swing and hold the chains or the sides of a tire so that your arms are straight out from your chest. Lean back until your body forms a 45 degree angle to the ground. Keeping shoulders down and back, pull your body to meet your hands, bending elbows straight back. Slowly and with control, lower back to the starting position. Want more of a challenge? Lean back even more to start.
Bench Push Up –
Equipment - Park bench with back -
Hold the back of the bench with hands slightly wider than shoulder width. Walk feet back a few steps so your body forms a diagonal line. (The farther away you walk, the harder the move will be). With elbows tucked at your side, lower torso to the bench, performing a push-up. Keeping your core engaged and hips lifted, push up to return to the starting position. (Use the seat of the bench (as pictured) to make this move harder.)
Tricep Push Up -
Equipment – bench-
Sit on the edge of a bench and place hands by your hips, fingers forward so that you can hold the edge. Lift your butt off the seat and walk feet a few steps away from the bench. Bending at elbows, lower your body until your upper arms are parallel to the seat of the bench. Push back up to complete one rep.
Bench Jump or Step Up –
Equipment – Park Bench –
Stand facing the bench with knees slightly bent and weight in your heels, prepared to jump or step up. Jump or step up onto the bench, landing softly with knees bent. Step back down one foot at a time to complete one rep. (If Stepping Up – alternate lead leg.)
Lateral Step Up with Hip Abduction –
Equipment – Park Bench
Standing with the bench on your left side, place left foot on the seat. Push up through your left foot (you should feel it in your left glute)until left leg is straight. Balancing on your left leg, extend right leg out to the side, foot flexed, using your hip to lift the leg. Slowly lower your right leg, and bend left knee to lower back down to the ground. That’s one rep. Complete 10 to 12 reps on one leg, then repeat on the other side.Pro tip: It’s easy to cheat this move by pushing off with the foot that’s on the ground, instead of using the one on the bench. Resist the urge to use your grounded foot, and focus on engaging the glute and hamstrings of the leg standing on the bench. You can also make this move easier by skipping the leg lift portion.
Swing Knee Tuck –
Equipment – Swing –
Start in a kneeling position one to two feet in front of the swing. Using your hands for balance, place one foot at a time on the seat of the swing. Raise knees off the ground and extend your arms directly below your shoulders. You should be in a high plank supported by your feet in the swing and your hands on the ground. Engage your core to pull knees in toward chest, keeping hands in line with shoulders. Think about lifting your butt to the sky (don’t sag!) in order to fully engage your core. Slowly and with control, return to start. That’s one rep. Make this move easier by simply holding a plank for 30 seconds.
Alternating Leg Lift on Swing –
Equipment – Swing -
Come into an elevated plank position with both hands on the swing seat and feet on the ground. Your hands should be directly below your shoulders. Lift left leg a few inches off the ground, foot flexed. Don’t bend or flex your back in an effort to get your foot higher off the ground. Place left foot back down, and now lift right foot. That’s one rep. Continue alternating as quickly as possible with good form.
Monkey Bar Hanging Knee Pull
Equipment – Monkey Bars –
Hang from a bar with hands shoulder-width apart and palms facing forward. Tighten your abdominals, then bend your knees, raising them toward your chest. Extend legs to complete 1 rep