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Make It Your Playground!

We all know what it's like being a mom: it's a struggle to find time to work out, it's easy to make excuses and even easier to get caught up in things and let the opportunity pass us by.

Well, we are here to help you!

Next time you take the kids to the park, dress for activity, bring a water bottle, and take a look around you. Your kids might see a playground but you should see a gym. Go ahead and let the kids play while you get to work!


We took our work out to the park for a morning with the kids and decided to document it to help all you Moms out there that struggle with scheduling a workout. You may be thinking "how is that a workout?" or "What am I supposed to do at the park!?" To answer the first question, using bodyweight exercise is incredibly good for your body and many fitness experts utilize this type of work out as a primary source of exercise to reach optimal fitness goals. The following photos and write ups will explain the rest!


Planks
How: push up onto your forearms and toes, keeping back and neck neutral- don't arch your back, drop your head, or let your booty stick up in the air. Hold your core tight! Think about tucking your belly button up toward your spine, tightening your glutes, and pressing your heels back away from you.

Why: planks are a full body exercise! They really work your abdominals, but you will feel it in your shoulders too!

Side Planks
How: on forearm, expanding outside arm to the sky. Same idea as a front plank, get your body in a nice straight line with spine neutral.

Why: this still burns up the abdominals and shoulders, with a bigger emphasis on the obliques (your side abs) and hip abductors.

Calf Raises
How: stand with heels hanging off the edge of a step or ledge. Push up onto your toes like you're trying to raise all the way up onto your big toe.

Why: works your calf muscles and intrinsic muscles in your feet.



Tricep Dips
How: sit on the a step, slide, or ledge and place your hand beside you on the edge with elbows straight. Slide forward off the step then bend your elbows to about 90 degrees to lower yourself down. Then push back up until elbows are straight.

Why: works your triceps and deltoids. Will also work your pecs and abs!



Pull Ups
How: hang from monkeys bars or cross bar of any equipment with hands about shoulder width apart. Pull yourself up until your chin passes the bar. If you can't quite pull up yet, use your legs to help you get in the finish position- chin above bar- and try to hold it for as long as you can!

Why: this difficult move works your lats and biceps, but it also challenges your entire trunk! From your shoulder stabilizers and pecs to your back extensors and abs, it will strengthen your entire top half!

Decline Pull Ups

How: hang off a much lower bar with feet on ground and body held straight. Pull yourself forward until chest reaches bar.

Why: this will still work lats and biceps, back and core





Step Ups

How: find a step high enough to challenge you, and alternate stepping up, making sure to plant your foot firmly and fully extend your knee while pushing up quickly and strongly. Drive your opposite knee up toward your chest, tightening your core at the same time to stabilize as you lift.

Why: works your glutes, hamstrings, and quads on the stance leg and your hip flexors on the opposite leg. Works your abs as your drive that knee up and contract your core. 

Elevated Push Ups
How: Get in the standard push up position with you hands at shoulder width a part on an elevated surface, park benches are perfect for this.

Why: targets your chest, shoulders, and triceps. The lower the incline the more intense it will be.



Split Squat Rear Foot Elevated


How: place back foot on an elevated surface and take a wide step forward, placing yourself in lunge position. Lower straight down keeping shoulders over hips and front knee behind toes. Press back up with your weight pressing down through your front heel.

Why: works primarily glutes, hamstrings, and quads. Will also work your balance!



These are just a few of the exercises that you can do, almost anything is achievable at the park. Jog a lap on the trails or sidewalks before and after, this will get your heart pumping and get you pumped for your workout!

Head over to Our Local Sessions for more information on our weekly playground work outs!





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