20-Minute Park Workout for Moms
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By Cathy Moxley
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What could be better than an afternoon at the park with your little one? How about an afternoon at the park and a workout? That's right - a workout that you can do at the neighborhood playground while your child is at play right there beside you. Let's face it. Getting to the gym isn't always possible and so a little resourcefulness can go a long way to keep your fitness habit alive. Busy moms know that with everything, you've got to fit it in when you can, and every little bit counts! What's the best part of the 20-Minute Park Workout for Moms? There's no equipment to bring. Just print out the downloadable cheat sheet, stow it in the diaper bag or purse and you'll be ready anytime for a quick workout while the kids have their own fun at the park.
The Workout
This workout consists of the top seven exercises that you can do using standard playground equipment. Of course, every playground looks a little different, but you should be able to find something to fit the bill for each of the below exercises. All you have to do is follow along with the instructions and photos for a full-body workout. You'll be strengthening and toning each of the major muscle groups of your body.
The How-To
This workout is designed to be a circuit. You'll go through each of the seven exercises one by one, doing each exercise for approximately 30-60 seconds and then switching quickly to the next exercise. Beginners may want to stop there, with just one set. More experienced exercisers may want to go through the circuit a second or even a third time through, with all three sets taking approximately 20 minutes total. You've been given the range of 30-60 seconds for each exercise as a guideline, but the name of the game is fatigue. It doesn't matter exactly how many repetitions you do as long as your muscles feel fatigued when you are done... like you can't do anymore! Just going through the motions for a few repetitions won't give you nearly the same benefits. How many repetitions can you expect to complete in 30-60 seconds? A general range will be approximately 12-30 repetitions, depending on the exercise and on your own level of endurance. If you are a beginner, you may need to stop after just 30 seconds, but as you get stronger, you'll likely be able to continue each exercise for a full 60 seconds! Do pace yourself, but once you're in the groove, go for it!
The First Step: Warm-Up
Before you dive right into the exercises, prepare your muscles for the work ahead by getting them warm. Take a brisk walk around the perimeter of the playground (or chase your little one a few times through the equipment) for about three to five minutes and you'll be ready!
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