Finding Fitness Outside

Don’t get me wrong, I love the gym, but sometimes life has different plans for our days that don’t include a trip to the gym. So how do we fit in a workout at home or while traveling? For my workouts I have a few things I like to keep at home or pack while traveling. Some tension bands, a couple kettlebells (medium & heavy weight), a skipping rope and good suspension trainer like the TRX are some of my favorite items for a great non-gym workout!

busy mom workout

So the kids want to go to the park? Perfect. GO WITH THEM. Let them ride their bikes and jog along side them (your warm-up), once you get to the park scout a location like some monkey bars or a soccer goal post to hang that TRX. Kids playgrounds offer all kinds of great opportunities for fitness! Instead of sitting on the benches use them for box jumps, Bulgarian split squats, step-ups, mountain climbers, or push-ups. Need a little cardio? How about a game of tag on the playground? It keeps you in the moment and enjoying time with the kids all while running, ducking, and climbing across the playground. There’s a reason kids pass out when they get home from the park – playing is hard work!

Here’s an idea of what your workout could look like WITHOUT Equipment…

  1. Warm-up: Walking or biking to the park or up and down the block while the kids ride their bikes
  2. Body Weight Strength: Find a bench and do 3 sets of 15 (1. Step-ups/box jumps 2. Push-ups 3. Bulgarian split squats (L&R))
  3. Cardio: Go play tag for 5-10 minutes
  4. Body Weight Strength: 3 sets of 15 (1. Squats 2. Plank 3. Static Lunges (L&R))
  5. Cardio: Head back to the playground, play something like red rover or some kind of racing game. Bonus points if there is a hill involved.
  6. Body Weight Strength: Back to the bench and do 3 sets of 15 (1. Tricep Dips 2. Mountain Climbers 3. Side Lunges (L&R))
  7. Cardio: Kids choice, play tag, work on the monkey bars etc.
  8. Cool-Down: walk or jog home. Be sure to stretch when you’re done.

Here’s an idea of what your workout could look like WITH Equipment…

  1. Warm-up: Walking or biking to the park or up and down the block while the kids ride their bikes. Toss your TRX
    in a backpack.
  2. Find a secure place to mount the TRX like a soccer post or monkey bars
  3. TRX: 3 sets of 12-15 (1. Push-ups 2. Tricep Dips 3. Chest Fly)
  4. Cardio: Go play tag for 5-10 minutes
  5. TRX: 3 sets of 12-15 (1. Squats 2. Sprinter Starts 3. Full Body Extensions)
  6. Cardio: Head back to the playground, play something like red rover or some kind of racing game. Bonus points if there is a hill involved.
  7. TRX: 3 Sets of 12-15 (1. Plank Rollouts 2. Lunges (L&R) 3. Hamstring Curls
  8. Cardio: Kids choice, play tag, work on the monkey bars etc.
  9. Cool-Down: walk or jog home. Be sure to stretch when you’re done.

Speak Your Mind

*