5 Fun Exercises at the Park

Alley Rubadeau – CPT

As parents we have all been there.  We are on full time kid duty and need to squeeze in a workout.  Taking the kiddos to the park you can pretty much guarantee they will have a good time but why not get a fun workout in with them?  Here are five exercises you can do at the park with your little one.

lunges1. Lunges.  Grab your child’s hand and have them do lunges with you.  Lunges are a great lower body workout that target your quads, glutes, calves, abdominal muscles, and back.  You can even make it fun and educational by having them count in Spanish every time you lunge.  Another option is to push your child on the swing and get in a lunge every push.  Perform 3-4 sets of 10-12 reps on each leg.



2. Tricep Dips.  Parks are usually equipped with a bench, staircase, or even a swing to do tricep dips or you can even do them on the ground.  Slowly bend your elbows to lower your body toward the ground until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.  Put your child in your lap to make it more challenging.  They will love being involved and enjoy the up and down motion.  Perform 3-4 sets of 12-20 reps.


push-ups3. Elevated Pushups. Use a solid elevated object to perform your elevated pushups.  These can be done with your kiddo on your back to make it more challenging or without.  To make it even more challenging, forget the elevation and perform the pushups on the ground.  Elevated pushups work your chest, shoulders, triceps and core. Make sure to keep your core tight and avoid your lower back dipping.  Perform 3-4 sets of 10-20 reps.

Elevated Plank4. Elevated Plank.
  Using the same object as the pushups, perform a plank hold.  You can make it more challenging by putting your kiddo on your back or moving to the ground.  The elevated or non-elevated plank works your entire body but especially your core, shoulders, and back muscles.  Again, make sure to keep your core tight and try to avoid your lower back dipping.  Try and hold your plank for 30-90 seconds.


squats5. Squats. There are several types of body weight squats you can perform at the park.  Squats are a full body fitness staple that work the hips, glutes, quads, and hamstrings, and even strengthen the core.  Keep your feet slightly wider than hip width apart, toes slightly pointing outward, core tight, butt back, squat down slowly, drop so the tops of your legs are parallel or lower, and stand back up.  To make the squats a little tougher give your child a piggy back ride while you perform them.  Your child will have a blast while you get in a great workout.  Perform 3-4 sets of 15-25 reps.

Related Article: Get Outside and Exercise – Your Immune System Will Thank You

Take Away:  Get creative.  If none of these exercises suit your fancy make up your own.  The important part is you are outside and playing with your kiddo.  Make it fun for both of you.

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