Fit Tip: Park Workout

Posted On Jun 8, 2020 By Lisa Traugott

A woman in a park

Those on top of the mountain did not fall there. – Unknown

It’s getting warmer, and as things are opening back up you can get out the house and make the park your gym. If that is allowed and something you feel ok doing. Make sure you are still being safe and aware of those around you but trust me it will feel good to just change up your scenery a bit. Here’s a workout I would do with my clients to mix things up. You can use bodyweight if you're just starting out or resistance bands/weights if you want more of a challenge. Oh, and remember, not all exercises are right for everyone. Talk to your doctor before starting any exercise program and listen to your body.

  • Warm-Up

    Run for 5 mins.

  • Banded Squat Walks With Dumbbell Curls

    Put resistance bands around your ankles and take a step to the side. As you squat down, keeping your knees in a 90 degree angle, do biceps curls. When you stand up, push through your heels and lower your arms down. Take 50 steps in one direction. Rest for 45 seconds.

  • Banded Squat Walk With Dumbbell Hammer Curls

    Repeat as above in the opposite direction, this time doing hammer curls (your palms face towards each other) instead of standard curls. Take 50 steps in opposite direction. Rest for 45 seconds.

  • Barbell Squats

    Do 100 reps of regular stance squats. Superset with...

  • Weighted Stability Ball Crunches

    Roll down a stability ball so it is resting under your lower back. Holding a dumbbell, crunch up lifting the weight straight up. You should be lifting up, not going forward. We had our toes pressed against a tree trunk to give us extra stability. Do 50 reps. Rest for 45 seconds.

    For the next round, do the barbell squats in a wide stance for 100 reps and superset with the stability ball crunches for 50 reps. Rest for 45 seconds.

  • Donkey Kicks With Resistance Bands

    Put a mat or towel down and kneel on it with your hands in front of you. Put your resistance band around the arch of your foot and hold it so there is gentle resistance. Keeping your left foot on the ground, raise your right leg so it is in line with your back. Lift up for 25 reps. Repeat on the other leg. Do 3 sets.

  • Bench Step-Ups With Dumbbells

    You can step up on a park bench (provided that's allowed) while holding a dumbbell in each hand. Do 15 reps on each leg for 3 sets. If there isn't a bench nearby, you can do standard lunges on the ground.

  • Cool Down

    jog for 5 minutes.


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