Workout at the Park

Park Workout

This is something that can be done any time during the year, but summer and fall happen to be two of the best seasons to really get outside and enjoy being active. Of course, the park is a great place for activity, community events, and just for a nice stroll. Even so, walking and running are not the only activities one has to do at the park to stay in shape. By using playground equipment, park benches, and maybe even a jump rope, one can easily get into shape or stay in shape.

Playground Workout

After running or walking for 10-30 minutes, go over to the playground equipment and try some of these workouts. (if needed, consult a dr. To be sure health problems will not be a problem and start out at 2 sets each, work up to 3).

• Park Bench Step-Up: Place left foot onto the seat of the bench, make sure whole foot is on there. Push up with your right foot and bring right knee up to belly button. Step back down to the ground with right foot. Repeat 10 to 15 times. Switch legs. Do 3 sets.
• Park Bench Push-Up: Place hands on park bench and get into a plank position, arms straight, legs together and straight out behind, back straight. Do 10-15, 3 sets (or place feet on the park bench and hands on the ground and push-up).
• Park Bench Quick Step: Using a watch or timer on a phone, run on and off the bench and fast as possible. Step up with the left leg, then right leg, then down with left, down with right, as fast as possible. If there is no timer, do this 60-100 counts. 3 sets.
• Park Bench Dips: Sit with bottom on the edge of the bench, legs together, knees bent. Place palms down onto the bench right beside the body, scoot forward and press down, bending arms into a 90 degree angle to workout the triceps. Straighten arms and repeat. Do 10-15 times. 3 sets.
• Monkey Bar Crossing: Release the inner child. Practicing going across the monkey bars at least three full times  (work up to it). Once able to go across, try turning sideways and go across 3 full times. When that is mastered, try backwards 3 times. This is great for building upper body strength.
• Monkey Bar Pull-up: Hold onto separate bars, turned sideways (like getting ready to go across sideways), pull up using abs and arms. Try to do 5-10. 3 sets. Work up to it.
• Jump Rope or Hula Hoop: That's right, remember being a kid again and do some hula hooping for 15 minutes as a warm down (as this worker putter likes to call it) or jump rope around a loop for at least one mile (and yes, the next day the calves will be sore but after a few times of jumping, no more sore calves and can help improve ones running).
• Cool down. Stretch.

Autumn is such a great time to workout outdoors due to the glorious fall foliage and the cooler air. However, it is also a great time to workout before the big food holidays come up, and what if needing some inspiration, look for a local or nearby Turkey Trot to sign up for, day after Thanksgiving or on Thanksgiving. Get the family involved and gobble up the benefits. Happy Autumn and happy workout!!!