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So the summer is winding down, it's time to turn in your bikinis and dust off those parkas but before you decide to pack up on the layers of clothing and indulge in some holiday fare remember to get off your bum and get in your workouts. Need some additional motivation? In comes Chris Freytag, the fitness buff with over 20 years of experience in health and wellness as an ACE certified trainer, health coach, published author and speaker. Her no frills drills get the job done and the best part it's FREE (don't believe us check out this video). Here she shares 5 amazing tips on working out at the playground.
We spend so much of the winter indoor and inactive. While the weather is warm, take advantage by going outside for a great workout. Take any opportunity to get moving and get outside with these great playground exercises. These moves can be done at a local park or playground near your home or while traveling. While being a playground feels like fun, any movement is fitness and the effectiveness of these activities can be measured on body monitoring devices like BodyMedia. By incorporating fun and movement rather than strict ‘gym workout’ into your routine, the workout mentality becomes much more enjoyable. Movement throughout your day adds up and you by tracking these numbers, you can find the motivation to be active. You will be surprised with how much activity can be achieved with these playground moves by Chris Freytag, health and wellness expert and ACE certified fitness instructor.
1. Pull-ups on the monkey bars are the ultimate test of upper-body strength and very hard to do. This exercise targets the biceps, shoulder and back.
2. Pushups on the swings. Put your feet in the swing and hands on the ground for a decline pushup. This is challenging because your feet are moving as you bend your elbows and lower your ground to the ground. This targets the chest, shoulders and core.
3. Abdominal tuck on the swings. In the same pushup position, put feet on top of the swing and hands plants on the ground. Pull your knees towards your chest slowly and then back out to the pushup position, targeting the core muscles.
4. Lunge with one foot in the swing, one foot on the ground so that your back foot is elevated. Extend the back leg as you lower yourself to the ground in a lunge then return to starting position. Swing legs after a full set. This lunge targets the quads, hamstrings and glutes.
5. Mountain climbers on a park bench. Place your palms on the bench in a push up position. Pull knees in towards your chest one at a time, stabilizing the lower back. Alternate pulling in each knee with increased speed. This targets the chest, shoulder, legs and core.
6. Box squats. Using an elevated platform or stair, jump up onto the platform with bended knees and finishing with a squat. Step back down and continue to squat down then continue the movement to land on the platform. The targets the quads, hamstrings and glutes.