Park Workout – Week 5
Summer often leads to inconsistent workout routines for Moms and Dads with the kids out of school but it doesn’t have to be that way! Over the last few weeks, we’ve been reviewing ideas to keep you in shape all summer long so you don’t have to feel like you have to start from scratch in September. Plus you get to do it while the kids get some good playing time too!
If you have little kids, be sure you’ve got a baby jogger, back pack carrier and a bike trailer. This way you can get your workout in with your child and won’t have to worry about getting a sitter. Invest in the right tools and you won’t have to worry about kids getting in the way of your workouts. Take care of yourself and you’ll have enough energy for everything else. Plus you’ll be an awesome role model for your kids!
Here’s a few more exercises you can do at the park using an rubber elastic band while the kids play and get their exercise at the same time.
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Row
Wrap an exercise tube (you can pick up at any sporting good or department store) around a pole and hold both handles in one hand. Pull the tube towards your shoulder drawing your elbow back and into the middle of your back. Perform 8-20 reps each arm. This is a great exercise for your back and biceps.
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Overhead Shoulder Press
Find a bench and wrap the exercise tube underneath the seat. Grab both handles and slowly press your arms above your head. Avoid lifting your shoulders up towards your ears. Perform 8-20 reps. This is a great one for your shoulders and triceps.
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Tricep Kickback
Wrap an exercise tube around a pole and hold each handle. Bend over with your back straight and position your elbows beside your body and lifted high. Now slowly extend your arms until they are almost straight without moving your elbows up or down. Perform 8-20 reps. This is a great exercise for the back of your arms.
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Tube Trunk Rotation
Wrap an exercise tube around a pole at about mid-thigh height. Stand in front of the pole holding the tube in both hands standing far enough from the pole so there is tension on the tube. Keep your abdominals contracted and slowly pull the tube across your body as your trunk rotates. Perform 8-20 reps each side. This is a great exercise for your core.
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Cardio
Finish your workout with a good old fashioned game of tag to get your heart pumping. Plus you’ll be the coolest mom or dad around!
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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.
Join us for 37th Annual Hagg Lake Triathlon & Off-road Endurance Sports Festival! July 20th & 21st!
Olympic & Sprint Triathlon, Duathlon & AquaBike & NEW OFF ROAD SPRINT TRIATHLON, DUATHLON & AQUABIKE, Half Marathon Trail Run and 5K TRAIL RUN! The Hagg Lake course offers a true test of this terrific sport with its rolling hills on both the bike and run leg portions of the event. Make the Hagg Lake Triathlon & Off-road Endurance Sports Festival one of your summer stops and compete on the course that has seen many of the greats in the sport of triathlon.
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.