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.