Saturday, July 16, 2011

Playground Workout

Playground Workout

As busy moms it's difficult to find time to work out while the kids are around. I have put together an example of a work out I have used. Not only can your kid's play you can get yourself into shape at the same time.

  • Wobbles- Cross the wobbles as quickly as you can and be sure to engage your abs.
  • Negative Chin ups ( 3-5) Hold yourself in the flexed arm hang position for 10 seconds, then you must fight gravity and slowly lower yourself down to the count of five seconds.
  • Horizontal Chin-ups (3-5) Under the bar, grip the bar wider than shoulder width, pull yourself up to the bar where your chest almost touches the bar, squeezing your lats, then slowly lower and repeat.
  • Walking Lunges (15) Feet together, take a controlled step forward with one leg,lower hips to the floor bending both legs in 90 degree angle, do not allow back knee to touch the ground and be sure your front knee stays directly above your ankle, Push off with the back leg and come return to the beginning position then repeat with the opposite leg. That completes one rep.
  • Incline push-ups (10) Use a bench, placing your hands on the bench and feet out for push-up/plank position, hands slightly wider than shoulder width for more chest and closer to the middle line of the body to work your triceps. Lower slowly return to the plank position and repeat.
  • Run down hill, Bear Crawl up hill, return to bottom – Repeat twice
  • Reverse Lunge with row (15) Use tension band attached to goal post Loop a resistance band around a sturdy object at chest height and grab the handles with both hands, palms facing each other. Extend your arms straight in front of you and back away until there's no slack. From that position, step back with your right foot and bend both knees to lower into a lunge (A). As you return to standing, quickly pull the handles toward your chest and squeeze your shoulder blades together (B). Return to start. That's one rep.
  • Hula Hoop (20)
  • Tricep extensions (10 each arm) Using tension bands Hold the band in both hands at shoulder level with right arm bent so that it's in front of the chest, left arm straight out. Keeping the left arm straight to hold tension on the hand, contract the triceps to straighten the right arm. Return to start and repeat before switching sides.

Complete this obstacle course three times and use a stop watch to track your time. Try to improve your time each week.

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