Summertime means the kids want to go outside. The neighborhood park may have a playground open that can be a great place to get a workout in while the kids get their play in!
Start with getting to the park.
If you are local, you can either walk, rollerblade, or jog there with your kids. With smaller children, use a stroller or a wagon to increase your level of movement. Older kids will find riding bikes or skateboards to the park a lot of fun. That is good cardio.
At the Park
Be sure you are stretched and warmed up before you start. There should be some areas open that you can use at the park.
Do a reverse climb of the slide. This exercise is a great lower body workout. Start at the bottom of the slide and quickly climb up the whole slide. Repeat this by doing two sets of 10. Have fun sliding back down the slide each time. (be sure little ones realize they should not attempt this without a parent)
Work in some split squats. With the swing behind you, place your foot top on the swing. With one leg in the swing, bend your leg until it is just above the ground. Straighten your leg and repeat. Do two sets of 10 on both legs—time for you to work.
It is your upper body work time. Hanging bicycles are a great place to start. Grab the bars with your palms facing down. While on the bars hanging, alternate bringing your bended knees up to your waist height and repeat. You can graduate to bring both legs up together or even advance to an “L” frame with your legs are straight. Get your total up to two sets of 10 here also.
Use those benches for some full-body exercise and do some walking push-ups. Plank position with your hands on the bench, and push up. Travel down the bench and back for a series of 10 twice.
Another bench workout is using the back of the bench as a stabilizer and holding on to it while you make a back lunge. Be sure you remember to lunge by stepping back with the opposite leg and then switch. You can graduate to front lunges. Get your two sets of 10 in for your workout.
Don’t forget your Water!
Be sure you have your water with you always. Each one of you should have a special water bottle.
Just think of the fun for the kids, and you will get a good workout in too!