Mireille's Journey To Health

REAL, FRUGAL, HEALTHY, and FUN!!!

Park Workout – Abs, Back, Biceps

I’m all about park workouts.  I do them while I’m waiting to pickup my kids from school.  A lot of people say they don’t have time to workout.  Yet, when I arrive at the park about 45 minutes before school lets out, there are already tons of cars lined up to get their kids.  What are the parents in the cars doing?  They’re sleeping or playing with their phones.  Sounds like a time management issue to me.  This park workout just requires a slide and a resistance band.

slide and band

I’ve been going to the park to workout with a friend a lot lately.  On this particular day, I asked her what she wanted to work.  I gave her a whole bunch of choices.  She only makes it to the park to workout with me 2 or 3 times each week, so it helps to hit multiple body parts.  She decided she wanted to do abs, back and biceps.  Here’s what we did

Abs

Leg lifts on the slide – 3 sets of 12: Lay at the top of the slide with your legs hanging down.  Hold onto whatever handle, edge, or railing you can find and do your leg lifts.  The over extension from being on the slide hits those lower abs hard.

Planks – 3 times for 1 minute: These don’t require any equipment, so just find a decent place on the ground.

Back

Lat pull downs – 3 sets of 12: Hook your band over some type of overhead bar.  We hooked ours over the monkey bars and sat on the ground.  Keeping your arms close to your sides, pull down on the handles, slow and controlled, and release, slow and controlled.

Seated rows – 3 sets of 12: Hook your band around any pole.  Sit down far enough back to keep tension on the band.  keeping your arms close to your sides, pull the band handles toward you slow and controlled, and release slow and controlled.

Biceps

Bicep curls – 3 sets of 12: Standing on the center of the band, hold the handles, palms facing forward, and curl.

Hammer curls – 3 sets of 12: Standing on the center of the band, hold the handles, palms facing inward, and curl.

You get what you put in.  You can always use a stronger resistance band or if it’s too hard, use a lighter resistance band.  You can also add ankle weights for the leg lifts, or do them on the ground if it’s too hard on the slide.  Your last set should be a little hard to complete.  You should struggle a bit.

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