It’s a nice day at the park and your kiddos are running around and you are sitting on the bench. I don’t think so. This is the perfect time for you to get your workout in. 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!

Here comes the workout.
This workout consists of seven exercises that you can do using any 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 the instructions for a full body workout.

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!

Warm-Up
To prepare your muscles for you work out you need to warm them up first. Walk around the perimeter of the playground or start chasing your kiddos in and around the playground for about 5 minutes (that will get your heart pumping.)

Playground Push Ups
Place your hands about shoulder-width apart on a playground platform that is about waist high. You’ll keep your feet planted about four feet away from the platform and your elbows straight. Keep your body straight and slowly bend your elbows until your chest just about touches the platform, then push yourself back to your starting position. Be sure to avoid arching your back or sagging through your midsection and for the most benefit, make a good effort to go through the full range of motion (It’s considered “cheating” to stop after only dropping half way down!).

Note: You can make them harder or easier by varying the height of the surface you use for your hand placement.

Monkey Bar Pull Ups
Hang from the low monkey bars with your legs stretched in front of you and heels on the ground. Pull yourself up as high as you can and then lower back down to the starting position. Make an effort to consciously squeeze your shoulder blades together during the movement for maximum toning.

Park Bench Dips
Sit on a park bench and then lift your body weight up and out, palms on the edge of the bench and facing out and your elbows straight. Your knees will be bent and your feet flat on the ground. Bend your elbows and then straighten to dip down and up. Keep your back very close to the bench during the entire movement and limit the movement to up and down.

Park Bench Step Ups
Stand in front of a park bench and step up, up, down, down, making sure your heel isn’t hanging off the edge of the step. Park benches are pretty high making this exercise quite a challenge and one you’ll want to perform fairly slowly to maintain good form. Be sure to keep your back erect and get your entire foot planted on the bench with each step.

Note: You’ll want to switch the starting leg at some point. Beginners can switch halfway through their 30-60 second time frame. More advanced exercisers will want to start a brand new 30-60 seconds for their second starting leg!

Slide Lunges
Stand in a lunge position with your back foot up on the bottom of the slide. Lower down, bending your front knee to about 90 degrees, being careful not to let your front knee to jut out beyond your toes. Push back up to your starting position, focusing most of your weight through your front heel (rather than your back foot). Be sure to keep your body erect and to keep the movement going up and down. After your first 30-60-second set, you’ll need to switch legs and repeat on the other side.

V-Sit Ab Toner
Sit on the end of a park bench, facing sideways. Place your hands on the bench on either side of you, and lean forward while drawing your knees in toward your chest. Next, lean back while extending your legs out in front of you. Stay balanced on your rear end and repeat the movement back and forth as smoothly as possible, while holding in your abdominals as tightly as possible during the motion.

Hanging Ab Toner
Hang from the high monkey bars (your feet should not be able to touch the ground.) Pull your knees up as high as you can and then lower them back to your starting position. Be sure to keep the movement slow and controlled and avoid using momentum. Beginners may want to work this one into the routine gradually!

Cool Down
After you do these exercise make sure you walk a couple of perimeters of the playground and stretch out those muscle that feel fatigue.

A Few Last Words
If any of the exercises cause pain in your joints or otherwise causes discomfort beyond tired muscles, it may not be right for you. It is normal to experience muscle soreness after trying a new exercise routine, but that should subside quickly! Have fun at the park!