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How Can I Get an Entire Workout At My Park?
Posted on Dec 15th 2009 2:00PM by Joe DowdellFiled Under: Fitness, Your Personal Trainer: Joe Dowdell
My park has all these bars and benches, can you suggest some exercises so I can make the most of them? -- Stuart Fox, Brooklyn, N.Y.
Some local parks, like McCarren Park in Brooklyn (pictured), provide great outdoor fitness areas for people who would rather exercise outside. With a little creativity, you can get a full workout while enjoying the fresh air. Many towns and cities also have elaborate jungle gyms for children that can be used in a similar vein, just try not to get in the way of the kids who are getting their active time as well! Make sure to check around you for debris, holes and uneven ground before starting this total body workout.
The Exercise Prescription: Start with the first move, resting for 10-15 seconds between each exercise, then proceed to the next move. Rest two minutes between entire circuit, then repeat for a total of two or three circuits.
How to do the moves:
Step Ups. Step up onto bench (photo 1), performing 10-12 repetitions per side, resting after you have completed both sides.
Push Ups (photo 1) For beginners, keep your feet on the ground and use the handle bars on the bench. For intermediate/advanced individuals, place your feet on the bench and you hands on the ground. Note: Place a towel on the ground and your hands on the towel so your don't cut your hands or get too dirty. Perform 10-15 repetitions.
Jumping Jacks. Jump for 30-60 seconds. Note: Pick an area that is clear of debris so that you won't twist your ankle(s).
Horizontal Pull Ups (photo 2). Perform up to 12 repetitions, rest 10-15 seconds after you complete the set, then proceed to A5.
Mountain Climbers. Do climbers for 30-60 seconds. Note: Place a towel on the ground and your hands on the towel so your don't cut your hands or get too dirty.
Planks. (photo 2). Perform up to three repetitions of 10 second holds, with 10 seconds of rest between each rep. After two minutes of rest, perform entire circuit again. Note: Place a towel on the bench for padding and your forearms on the towel.
