It's 2023, and we want to help you keep your fitness goals in motion! The crazy Ohio weather gives us plenty of time to help the kids burn energy and get outdoors and visiting our great playgrounds! I stumbled upon this awesome 20 minute workout from @nerdfitness.com that you can easily complete while your kids are out playing! They give you the option for different experience levels, but to be safe you should always consult your doctor or physician before taking on a new diet or workout plan you are unsure of!
Don't forget there are tons of amazing parks like Homestead, and Glacier Ridge, that are designed with designated outdoor exercise areas as well!
You can find our guide to great playgrounds in the area here!
EXERCISE A: EXPLOSIVE LEG WORK – 10 REPS
- Level One: Alternating Step Ups (10 each leg) – Step with one leg, explode the other knee up towards the sky. Step back down, and switch legs. If you can’t explode the other knee up yet, just come to a full standing position on the top of the bench – that’s more than okay!
- Level Two: Bench Jumps (10 reps) – Jump as high as possible, landing as softly as possible with a mid-foot strike. DO NOT JUMP DOWN – that’s how people blow out their achilles’ tendons. Step down. You’re welcome!
EXERCISE B: PUSH EXERCISE: 10 REPS
- Level One: Elevated Push Ups – Use the back of a bench to do your push ups. Keep your abs and butt tight and your elbows at your side. If you need to do your push ups against a wall or a fence, that’s okay too.
- Level Two: Lower Incline Push Ups – use the seat part of a bench for your push ups.
- Level Three: Regular Push Ups – If you can complete 3 sets of 10, aim for 3 sets of 20. If you can do that, make them harder by wearing a backpack or doing plyometric push ups (or any of these other variations).
EXERCSE C: PULL EXERCISE: 10 REPS
- Level One: Swing Rows – Grab the chains of a swing, lean back, make your body tight and straight, and use your back and arm muscles to pull yourself up.
- Level Two: Body Rows – Find a bar that’s low enough, the underside of a table, a set of ladder rungs, whatever! Make your body into a tight plank, and use your arms to pull yourself up. Your park might even have a bar at this perfect height.
- Level Three: Pull Ups – Grab the bar with palms AWAY from you (pull up) or FACING you (chin up). Engage your shoulders (pull your shoulder blades back and downward), keep your core tight, and pull your chest up towards the bar. If these are too tough, do NEGATIVES – jump above the bar, and lower yourself slowly.
EXERCISE D: LEGS: 8 REPS EACH LEG
- Level One: Assisted Lunges – Hold onto a sturdy support, like the back of a bench. Take a very wide straddle stance so that when you bend your leg, your forward knee does not extend beyond your toes. Drop your knee towards the ground, and then explode back up. After doing all 8 reps, switch legs!
- Level Two: Lunges – With your hands on your hips, step out with your right leg, and drop your left knee towards the ground. Make sure you step out far enough so that your right knee is not extending beyond your toes.
EXERCISE E: CORE: 10 REPS
- Level One: Bent Leg Reverse Crunches – For ease of filming, I’m lying on a bench, but you can just as easily do these on the ground. Life flat on your back with your hands at your sides and your legs bent at 90 degrees. Flex your stomach and pull your legs up and your knees towards you. Lower, and repeat.
- Level Two: Straight Leg Reverse Crunches* – Depending on your flexibility, this might be very tough, so feel free to move up to level 3 if those are easier and work on flexibility until you can do these. Lie flat on your back with your legs straight; engage your core, and bring your legs up until they are straight above you. Lower them back down, and repeat the process.
- Level Three: Hanging Knee Tucks – Hang from a bar, and flex your abs. Use your core to pull your knees up into your chest. Once you can do three sets of ten easily, it’s time to move onto more difficult exercises.
