Park Workout – Week 4
10 Minute Quick Fix
Are your kids complaining that they’re bored yet? Well, take them outside for a wonderful adventure. We are so fortunate to live in the Northwest where there are numerous hikes at Mt. St. Helen’s, Mt. Hood or along the gorge. If you want to stay closer to home, Forest Park, Lewisville Park and the Lacamas/Round Lake area offers wonderful options for you and the kids to explore. One thing I’ve found with kids, is that if you can invite and involve their friends, they all enjoy the experience so much more!
Here’s a quick 10 minute workout session you can do at the park while the kids play. Remember to warm-up before you start.
Wall Squats
Stand against a wall with your feet positioned away from the wall so that when you sit your shin bone is perpendicular to the floor and your knees are positioned above your ankles. Slowly lower down until your knees are at 90 degrees. It should feel like you’re sitting in a chair. Hold for 60 seconds (work you way up to that in the beginning) . This is a great thigh burn!
Lateral Shuffle
Pick two spots at the park about 10-20 feet apart and laterally shuttle side to side for one minute.
Triceps Dips
Find a bench and sit on it. Place your hands beside your hips on the bench and position them so they’re approximately shoulder width apart. Now slowly lower your body down and then back up to the starting position. Keep your hips positioned close to the bench. To make the exercise more challenging, keep your legs straight. Continue for 60 seconds (work your way up to that in the beginning).
Forward/Backward Sprint
Pick two spots at the park about 10-20 feet apart and run forward to the first spot and then run backwards to the start. Continue for one minute.
Plank
Position your hands on the ground or an elevated curb/bench with your hands positioned underneath your shoulders. Keep your body extended and your core muscles strong and active. Hold for one minute (gradually progress to one minute in the beginning).
Repeat this two times for a 10 minute full body muscle and cardio workout.
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.