Park Workout – Week 2

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Circuit in the Park

Last week, we used nothing but a swing set for a fabulous full body workout. Today, you’ll learn a circuit workout you can do to condition your cardio, lower body, upper body and core.

We are so fortunate to live in a city full of so many wonderful parks…Marshall Center park, Esther Short, KlineLine Park, and so many more. Instead of just thinking of them as a wonderful place for kids to play and to walk the dog, think of them as a fitness gym with incredible views! There are literally so many things you can do at a park using nothing but your body weight or the bars in the kiddie section (just don’t hog the equipment from the kids). Monkey bars become chin-up bars.  Steps and benches are perfect for step ups, push-ups and dips. Kids ‘out of school’ doesn’t need to mean ‘out of shape’!

Here’s the workout specifics.

*Remember to do a gentle warm-up before you begin.*

Single Leg Squats

There are plenty of poles to hold onto at a park.  Find a pole and hold onto it with arms fully extended. Balance onto one leg, keep your front knee over top of your ankle as you slowly squat backwards as low as you feel comfortable.  Perform 8-20 reps each leg. Excellent exercise for buns and legs of steel.

 

 

 

Chin Ups

Every park has monkey bars also known as a chin-up bar!  Since most adults can’t do full chin-ups, most of us will have to perform a modified or ‘jumping chin-up’.  Grab the bar with an underhand, shoulder width grip.  Now slowly jump using your legs to get your chin above the bar.  Hold for 1-2 seconds and then slowly release towards the ground.  As you get stronger, the goal is to use less and less of your legs and more of your upper body to perform the chin-up. Perform 8-20 reps. A great exercise for your back and arms.

 

Rotation Plank

Place your hands on a surface 1-2 feet off the ground.  Position your shoulders and elbows over your wrists, your abdominal muscles contracted and keep you back elongated.  Hold for a few seconds.  Then slowly lift one hand and rotate towards the sky.  Return to the starting position and repeat to the other side. Continue for 30-90 seconds. This is a great exercise for your core.

 

Cardio

Many parks have a path/trail around them. Run or walk around the park for your cardio set. If this is not available, just do knee jogs for one minute.

Repeat the above set one time if you’re just getting started. Complete it twice, if you’re intermediate. Complete it 3x if you’re advanced.

Yours in health & fitness,
Sherri McMillan

Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details. 

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The 23rd Annual Pacific Crest Endurance Sports Festival has something for everyone including the 72.3 BEASTMAN, Olympic & Ultra-Sprint Distance Triathlon/Duathlon/AquaBike, Marathon, Half Marathon, 5K/10K, 28K & 50K Trail Run, Bike Tours & Kids Races! Plus Sunriver is the most amazing active, fun resort-town ever! Rally your friends & family for an incredible RACE-cation!

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