April 28, 2017

Take your exercise outdoors! By Tera Busker

When the weather is beautiful, the last thing we want to do is be cooped up inside any longer than we have to. Step out of the gym and head out to your local park to change up the scenery for your  workout. Always consult your physician before participating in exercise. The following exercises are for those without injury concerns.

WARM UP
Walk or jog 5 minutes around the park.

WORKOUT
Beginners: 10 reps each exercise for 1-3 circuits, resting 30 seconds between exercises
Intermediate: 15 reps each exercise for 2-3 circuits, resting 15 seconds between exercises
Advanced:  20 reps for each exercise for 3 circuits, no rest between exercises or do 30 seconds of jumping jacks between exercises

EXERCISES
1. Platform Pushups
Find a platform like a bench or a step. Place your hands about shoulder width apart on the platform. Keeping the back flat, core tight and hips down, perform a pushup. Make sure the movement comes from the elbow and shoulders – not the hips.

2. Bench Step Ups
Using a bleacher or a bench, step up on to it with your left foot. Use and up, up, down, down cadence. After 30 seconds, switch and step up starting with your right leg.

3. Plank
To get into the plank position, start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the ground, being careful not to arch your back or stick your hips in the air.

4. Walking Lunges
Walking lunges are very similar to the way walk but include an extra element, the lunge. With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. Pause momentarily and then repeat the forward motion with your left leg. Make this exercise harder, try doing the walking lunges up a hill.

5. Bench Dips
Head back to the park bench and have a seat. Grab the edge of the bench keeping your hands close to your hips. Walk your feet forward slightly until your hips are off of the platform and your knees are at a 90 degree angle. Bending your shoulders and elbows, bring your hips straight down towards the floor. Push yourself back up.

6. Hanging Abs
This one is tough! Hang from the high monkey bars. (Your feet should not be able to touch the ground.) Pull your knees up towards your chest and then lower them back to your starting position. Be sure to keep the movement slow and controlled. This is an ab exercise, so try not to use the momentum and swing the legs.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

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