Let’s maximize what’s left of the summer. Enjoy the beautiful weather and get outside as much as you can. One way to get outside is an OUTDOOR WORKOUT!

Your exercise routine doesn’t have to mean boring, or a chore. There are so many ways to hit your exercise goals, while making it enjoyable. (Bonus: some of these might wear your children out as well) Here are some ideas for the next time you are at the park:

 

1. Running up a hill.

   
   Okay, we know that one doesn’t sound “fun” but it is so effective! You are able to get your heart rate up quickly, and your legs and arms are both moving. You can race your kids, or make it into a game as a family. You’ll get worn out, but so will they. Hills are tough for everyone!

2. Park bench steps.

There are many ways to do step ups, choose which works best for you. (If you do these regularly, make sure you try different variations!)

1. Keep one foot on bench, stepping up to meet it with the other leg. Repeating 8-15 times before switching legs.
2. Stepping up onto the bench, one by one stepping off so both legs are back on the ground. Alternating which legs steps up first.
3. Add a knee drive at the top.
4. Add a reverse lunge at the bottom.
5. Stepping up laterally (to the side), driving through one leg at a time. 

3. Picnic Table Push-Ups

    (You can always do push-ups on the ground, but picnic table push-ups allows us to get a few more reps in 😉 )

Before using a picnic table, make sure it is secure enough to lean on.

Complete push-ups with your hands on the top/side of the table, and just your toes on the ground. You want your feet to be far enough away from the table so that your shoulders, hips and ankles are all in a line. Your hands should be at chest level.

If it seems really easy to use the top of the table, move down to the bench! The closer you are to being parallel with the ground, the harder the push-ups will be!

 

4. Bench tricep dips.

  You will want your back to the bench, and your palms on the edge. The farther out your feet are, the harder the move will be. Keeping your knees bent will make it easier (and when say easier, we just mean that you can complete more reps. It is still a workout!) Lex’s rule of thumb: when completing 10 reps, the last 2 should be hard to complete. If they aren’t you need to up the difficulty! If you can do 15 easily, increase your intensity, whether that is speed, resistance, or reps. For most workouts, I recommend starting with 3 sets of 10 reps but that is up to you and what your goals are. 

 

If you liked these exercise ideas, but need more structure, get a personal program design from our expert clinical exercise physiologist – Lex. To schedule a consult, email Lex at lex.hubbard@66154.showitstaging.com.