Sunday, June 20, 2010

30 Minute Park Workout

This workout can be done with or without your kids.  If you have older kids, have them do the workout with you. If you have a little one, use the jogger which adds an additional challenge to push during the sprints in your workout. 

Jog 3 laps around a park (2 laps if small park)

Shuffle Run for 2 Minutes-
Pick three trees/ tennis court/ your kiddo running with you or in stroller as the center spot. Start at the middle and shuffle to the left, tag the ground in low squat. Shuffle back to the middle, tag ground. Shuffle to the right, tag ground.Repeat.

Hoover Hold and Point - 30 counts
Stay in steady plank and reach forward with your right arm. Return arm and reach with your left. If your child is in front of you tickle them each "reach". Repeat 30 times.

Bicycle -30 counts
Make sure to point your toes with each extension and maintain the size of an "apple" under your chin.

Jog 1 Lap and SPRINT 1 Lap Around the Park

6 Hill/Stairs Repeats-
Find a hill/Stairs and repeat it with the
First 2 reps- 65% intensity
Second 2 reps- 75% intensity
Last 2 reps- SPRINT

20 Mountain Climbers & 20 Boulders
Repeat 3x

Caterpillar - 15 repetitions
Start in standing position and bend over touching toes. Gradually walk hands out to plank position. Perform push up. Walk toes gradually to hands and stand up tall, extending arms overhead. Repeat 15 times.

3 Stair/Hill Repeats
1st- Skipping up Stairwell
2nd- Bum Kicks up Stairs
3rd- SPRINT to TOP!!

Bicycle 30 counts

Plank on Forearms- Max Out
Repeat with rest of 30 seconds in between

Jog 1 Lap Around Park are now done!  Way to go!! 

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