Friday, September 22, 2017

Playground Boot Camp

The kids are back to school, temperatures are cooling off a little bit and you find yourself at the playground with your little ones. Or maybe you want to head over in the morning when the playground is empty except for you and a workout buddy. Try these outdoor boot camp moves!

SWINGS
The swings can sub in for TRX straps and intensify your efforts.


Bulgarian Split Squats
Stand with your back to the swing, about a foot or two away. Place the top of your left foot atop the seat, sole facing up. Bend your right knee 90 degrees to lower into a lunge. (Photo above.) 20 reps.

Reverse Crunch
Facing away from swing, start in plank with the tops of your feet resting in swing. Pull knees to chest, extend legs. 20 reps


BENCH
Use any sturdy platform - bench, bleachers, etc. - for these total body moves.


Squats
Stand facing away from bench. Lower into squat, tapping seat with your tush. Stand, lifting right knee. Repeat, this time lifting left knee. 20 reps.

Incline pushups
Face bench and place palms on seat. Lower into pushup while lifting alternate leg. 20 reps.

Step Ups
Face bench, place right foot on seat. Push through right heel to stand, bringing left knee toward chest. Repeat, this time stepping with left foot. 20 reps.

Tricep Dips
Sit on edge of bench, palms flat. Walk feet forward and scoot tush off bench. Bend elbows to dip. 20 reps.


MONKEY BARS
Going from bar to bar is great, but try this serious ab move, too.

Hanging Abs
Grasp bar with both hands, hang down. Bring feet off ground and curl bent knees to chest. Hold for one count and slowly lower knees, without letting them touch the ground. 10 - 20 reps


Stay Active, Keep Moving and 
Enjoy Your Food

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