Workout in the Park


Demonstrated by: Tom Nagy

Take your next workout OUTSIDE! Here’s a full body workout with 10 different exercises using common things that you find in a park, local school or at a playground – benches, bleaches and a tree!

Push Up

  • Begin in push up position, hands on the floor aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes
  • Keeping abdominals tight, lower body down to the floor without touching it, raise body back to starting position by fully extending elbows while keeping them soft

Continue lowering & raising the body until all reps are performed

Squat

  • Stand with feet shoulder distance apart, knees soft, toes pointed slightly out & abdominals tight
  • Look straight ahead & squat down as far as possible or until thighs are parallel to floor, keeping knees over ankles
  • Exhale & straighten legs to return to starting position

Continue until all reps are complete

1-leg stiff leg dead lift

  • Stand balanced on left leg with right foot off the floor
  • Hinge forward from waist until you feel a stretch in the left hamstring, keeping left knee soft, right leg extended straight, back flat, hips square to floor & abdominals tight
  • Exhale & slowly extend up from the left hip to return to starting position

Continue until all reps are complete then switch and stand balanced on right leg and complete same number of reps

Pull Ups

  • Hang from high bar with wider than shoulder width overhand grip
  • Exhale and pull yourself up until your eyes are above the bar
  • Slowly lower yourself to starting position

Continue until all reps are complete

Legs In & Out

  • Sit on a bench with hands on bench behind you for balance, lean back as far as you can keeping abdominals tight, extend legs straight out to hip height,
  • Contract abdominals, exhale & simultaneously bring upper body to 90 degrees and flex knees toward chest
  • Extend legs & upper body back to starting position

Continue to flex and extend until all reps are complete

Jump Up, Step Down

  • Begin standing in a neutral position facing a step with feet hips distance apart, knees soft, abdominals tight & chest lifted, for an added challenge hold a light weight or medicine ball on chest
  • Using both feet quickly hop up on the step, pause, then step down with left foot then right foot

Continue jumping up and stepping down with the left foot until all reps are complete then switch sides and complete same number of reps

Shoulder Press

  • Begin with hands on the ground, arms straight, head between arms, torso vertical toward the sky and feet on a bench so hips form a 90 degree angle
  • Bend elbows and lower body to close but not touching the ground
  • Exhale, extend elbows and push back up to starting position to complete 1 rep of the inverted or upside down shoulder press

Continue until all reps are complete

Lunge

  • Step your left foot forward onto a step keeping both feet hips distance apart, raise right heel so you are balanced on the ball of your right foot
  • Bend both knees to lower body down as far as possible or until right knee is close to but not touching the floor
  • Keep left knee directly over left ankle, back straight, chin up & abdominals tight – your right knee, hip & shoulder should be in a straight line
  • Exhale & extend both knees up to return to starting position

Continue until all reps are complete. Switch & step forward onto step with right foot, complete same number of reps

Dips

  • Place your hands on the edge of a flat bench, chair or stable surface shoulder with apart, elbows pointing back & heels on the floor, abdominals tight
  • Bend elbows to 90 degrees while keeping them pointing backwards
  • Exhale & extend elbows to return to starting position

Continue flexing & extending elbows until all reps are performed

Push Up to Plank

  • Begin in push up position on the ground facing a bench about 10” away.
  • Contract you abdominals, exhale, lift and place your right hand up on the bench then lift and place your left hand on the bench in a stepping motion
  • Using the same stepping motion return your hands to the floor to complete on rep

Continue until all reps are complete on the right side, switch and begin the stepping motion with your left hand for the same number of reps

WARNING: You must consult your physician before you begin this or any other exercise program

Be Fit. Be Healthy. Be Happy.