Park Workouts

Park Workouts:

All exercises are completed as a circuit, complete 10-20 repetitions of each exercise, going directly to the next. Complete the circuit 2-5 times.

Level 1 (low impact):

  • Warm up: walk laps around the park (5-10 minutes total)
  • Bench pushups: hands on the back of a bench, feet on the ground
  • Squat
  • Bench crunch: Seated sideways on a bench, feet on the ground, lower back and “crunch” up
  • Reverse Lunge
  • Plank
  • Tricep dips from back of bench


Level 2:

  • Warm up: Jog in place or around the park (5-10 minutes total)
  • Raised pushups: hands on the seat of a bench, feet on the ground
  • Plie Squat
  • Bench ab pull-ins: sit sideways on a bench gripping the edge of the slide with your legs straight out in front of you, pull your legs in and repeat.
  • Side lunges (both sides)
  • Inch worm: From standing, bend over and place hands on the ground. Walk your hands forward to a plank position, walk hands backward towards your feet and return to standing.
  • Tricep dips from seat of bench


Level 3:

  • Warm up: jumping jacks (5-10 minutes total)
  • Narrow bench pushups: hands next to each other on the bench, feet on the ground
  • Step ups onto a bench
  • Bench ab pull-in and lift: Seated on the bench, pull your knees in, raise your hips off of the bench and lower.
  • Around the world lunge (each leg): right side lunge, followed by a front lunge, left side lunge and reverse lunge.
  • Plank up/downs: Starting in a plank position with straight elbow, lower down to elbows one arm at a time and repeat.
  • Reverse plank tricep dips: Lower yourself to the ground and push your belly up with your hands. Bend the elbows while keeping your hips straight.



The “I Don’t Have a Park” equipment-free bodyweight Workout #1

  • Warm up: Jumping jacks
  • Burpees – from standing, squat down and place hands on the floor, kick back feet behind you to a plank position, jump your feet back forward and stand up.
  • Wall Sit – sit against a wall, knees bent to 90 degrees and hold as long as you can.
  • Superman – Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower
  • Plie Squat
  • Spiderman Pushups: From a plank position, place one hand 6 inches forward and the other 6 inches back, do a pushup. Switch hands and do another pushup. If necessary, do these from your knees.

7 Replies to “Park Workouts”

  1. Hi Maria,

    You are quite an inspiration and have played a role in pushing me to take action towards becoming fit.

    I am a bit surprised at your posting exercises without any pointers and youtube video links. In absence of those, people are most likely to exercise incorrectly and in-efficiently. Worse still, chances of causing injuries are very high.

    I hope you will be able to include these in your near future updates to the website.


  2. Can you please include videos or pictures. I do not know what some of these terms mean. Ex. Plié squat,,reverse lunge? Thanks for the inspiration

  3. Thanks for the inspiration. I had a child at 38 nine years ago and I am still carrying the weight from my pregnancy. I am motivated to change and I thank you for that.

  4. I have PF in both feet, marathon injury from 2007. It doesn’t hurt all the time, but high impact, running, plyometrics, jump rope, etc will cause it to flare. Can you recommend some home or park cardio exercises that I can substitute?

    I agree that it would be great to have videos or pictures, but ladies, we can google plié squat and reverse lunge on our own. Who knows, by doing so, we might find other exercises that we want to use;)

  5. I came across this earlier today, snapped a pic of the Level 3 workout, and did it today in the park! Thanks so much for sharing this!

  6. I think this is a great movement, the one thing I am at odds with is the spokesperson, she has an amazing body for someone with 3 children, I currently have 3 also; however I don’t see one picture of her overweight after having her children, not one. I always struggled with the weight afterward, and eventually lost most of it, then the next child came and I started the battle all over again of weight loss afterward. My husband has a cousin who has 4 children, and I have been to the hospital to visit after 2 of the 4, and she looks exactly the same skinny version of herself on that hospital bed as she did before kids each time. No weight to lose after the delivery. Some women have it very easy in that department, she has not one inch of fat her entire life, so I wonder if Maria Kang is the same way. It would be far more encouraging if we saw an after pregnancy before weight loss photo, otherwise how do I know you didn’t have to work for this? That you didn’t need an excuse? I am all for the idea of getting women pumped and encouraged to try to get back in shape, but be convincing if you are going to try to be a spokesperson for it. Do you have after pregnancy before weight loss photos? Thanks and good luck to all the ladies trying to lose the weight, I know how hard it can be, just keep focused, but in your journey, never forget to keep spending time with your little ones too, don’t be completely taken by this, they need us so much, and this is the time to bond. Good thing we know how to multitask.

    1. Hello Rebecca,

      If you go to any of my websites you WILL see me overweight. If you google me you WILL see me overweight. I can’t control what the media puts out there. Sometimes they want to vilify me and it serves their purpose to ONLY put out my “skinny” pictures. I have been very upfront and honest about my weight and struggles. That’s why most people can relate. I think many people relate, not to my physical appearance but to the struggle and determination, which was the intent of the original picture and question “What’s you excuse?”

      People have to set higher goals. If you don’t hit the moon at least you are amongst the stars.

      Thank you for taking the time to share your opinion.


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