Even if you love the gym, take your workouts to the park or beach this summer to get some fresh air and boost your fitness by mixing up your usual exercise routine. Here’s a fun workout you can do while your kids romp on their own. Be sure to wear a watch so you can time your exercises.
Outdoor circuit workout
Warm-up (5 to 10 minutes)
Take a brisk walk around the park or on the park path, pumping your arms, preparing your upper and lower body for exercise. You can also jog or run as your muscles warm up.
Walking lunges (1 minute)
Find a place at the park where you have a straight path to do walking lunges. Place your hands on your waist and step forward with your right leg, bringing both knees to a 90-degree angle, without touching the back knee to the ground. Come up and step forward with your left leg and repeat. Make sure your front knee never juts forward past your toes, keep your knee above your ankle.
Push ups on a bench (1 minute)
Place your hands on the seat of a bench and walk your feet back until your body is a straight line and your upper body is in push up position. Lower your chest towards the bench, stopping when your elbows reach 90-degree angles. Push up and repeat.
Jump squats (1 minute)
Lower your body into a squat position then jump as high as you can, reaching to the sky with your arms extended overhead. Come down on soft knees and return to squat position. Repeat.
Pulls ups (1 minute)
Find a bar on the playground equipment that is at your chest level or lower. Grab the bar with an underhand grip and walk your feet forward so your upper body is hanging by your arms with the bar above your chest. Your body is in a straight line. Pull your chest to the bar, squeezing your shoulder blades together. Lower down, keeping your bicep and back muscles engaged. Repeat.
Tricep dips (1 minute)
Sit on a bench and place your hands at the front edge of the bench, positioning them at your sides. Holding the bench for support, move your body forward so you’re no longer sitting on the bench. Keep your feet flat on the ground and bend your knees to 90-degrees. Bend your elbows, lowering your body towards the ground, stopping when your elbows reach 90-degree angles. Straighten your arms, pushing yourself up then lower again.
Standing abdominal crunch (1 minute)
Stand tall with your feet wider than hip-width apart and hands behind your head, elbows out to the side. Bring your right knee up and slightly in as you rotate your left shoulder toward the knee, keeping your head and chest up (you don’t want to slump into the crunch; the rotation alone will work your abs and obliques). Lower your knee and repeat on the other side. Keep alternating.
Repeat circuit two or three times.
More workouts to get you in shape for summer
- Great glutes: Get a tight tush in 10 minutes
- Exercises for a sexy back
- Thinner thighs: 6 moves to leaner legs
- SpeedX workout: Take your fitness to the next level
- 27 Sneaky ways to burn off 500 calories