Park Workout Series 1 – Focus on Legs
When summer weather is here, who wants to spend more time inside? Not this girl. This summer I have a Park Workout Series planned for you. This first workout is all about strengthening and toning your lower body.
The gym isn’t the ONLY place to get an effective or challenging workout in.
Next time you go to the park with the kids, I challenge you to put your phone down and do a workout. You can make this a 5 minute workout or a 20 minute workout, you get to decide.
EXERCISES
1. Split Squat (back leg elevated)
2. Shoulder Elevated Hip Thrust (single or both legs)
3. Wall Sit
4. Feet Elevated Hip Thrust (single or both legs)
5. Side Step-Up
Do each exercise for 30-60 seconds, 2-3 sets. Rest for 30-45 seconds in between each set. If you want to increase your endurance, take a shorter rest period. Get your cell phone out, set your timer and lets move. Make sure you take time to warm-up and stretch when you’re done. If something doesn’t work for you or hurts, don’t do it. Listen to your body, it talks to you all the time.
Coming Up-
Park Workout Series 2 – Core
Park Workout Series 3 – Cardio
Park Workout Series 4 – Full Body
REMINDERS:
1. You GET TO workout.
2. Progress not perfection.
3. Something is better than nothing.
4. Do what you can.
5. Move, move, move.
MAKE A GOAL FOR YOURSELF
If the sets above are challenging, set a goal to get through one without stopping. Once you’ve mastered that, set a goal to get through the second one. Before you know it you’ll have made it through all 5 exercises without stopping, how cool would that be!? And why wait! 3 months, 6 months, and next year will all arrive whether you exercise or not, so why not have more energy, feel better, and look better starting today!
TIP
Manage your expectations. Focus on progress not perfection. We all have to start somewhere. Instead of focusing on what you couldn’t do or how many times you stopped, focus on what you did do: a new move, exercising instead of sitting on the couch, doing 2 more repetitions than you thought you could, etc.
To get out of our comfort zones we need to let go of the control, and of the thoughts that tell us we should be perfect. Have fun! Laugh! Be silly! And celebrate your successes more than your “so called” failures.
Have fun and remember that you WILL feel better when you’re done. Not to mention, you’re being a good role model to your children by showing them that exercise is important and that you’re taking care of you! You might even motivate others at the park to start moving as well, stranger things have happened. 😉
Shine Brightly,
Ali
P.S. If you enjoyed this workout, here’s an outdoor functional training workout for you to try.
