Workout Wednesday – Playground Workout

It is #WorkoutWednesday and this week is a Playground Workout!

The weather has been gorgeous, so I want to encourage everyone to get outside and move! Whether you go for a walk or take your kids to the park, here is a fun workout you can do outside (with or without the kiddos!)

Bench Lunge:

1. Stand upright with one foot on a bench behind with your arms by your sides.
2. Drop your body down towards the floor, bending at your hips and knees and leaning your torso slightly forward.
3. Push off your front foot to return to the start position.
4. Complete all reps on one side before switching to the other side.

Decline Push-up:

1. Support your body on your toes and hands with your feet on a step behind, elbows bent and your chest nearly touching the floor.
2. Push up to a straight arm position.
3. Lower your body back to the start position and repeat, keeping your back flat and hips in line with shoulders throughout.

Jack Knife on Slide:

1. Sit on the bench with your legs straight and hands on side for support.
2. Tuck your head and shoulders while also bringing your knees in to your chest.
3. Try to get your elbows to meet your knees in the middle.
4. Lower your upper body and legs and repeat.

Chin-up:

1. Hang from a bar overhead, using an underhanded grip with your hands shoulder-width apart.
2. Pull your body up until your chin reaches over the bar, bending at the elbows.
3. Lower back down, extending your arms fully.
4. Option to use the ladder as an assist

Step-Ups:

1. Stand upright with one foot on a step with your arms at your sides.
2. Push off the top foot and drive up with your arms, coming up off the step.
3. Land with the top foot on the step and the other foot on the floor.

Hanging Knee Raise:

1. Hang from a secure bar overhead with your arms and legs straight.
2. Raise your knees toward your chest, bending at your hips and knees.
3. Lower your legs and repeat, keeping your arms straight.

Pike Push-up:

1. Place your feet on a bench and your hands on the floor with your arms straight and pike your hips high up into the air.
2. Bending at the elbows, lower your head towards the floor.
3. Push up to the start position with your arms straight.

Squat Jumps:

1. Stand upright with your feet split front to back with your arms at your sides.
2. Bend at the hips and knees, leaning your torso slightly forward with your weight on the front leg.
3. Push off the front foot and jump up off the floor, switching your feet in the air.
4. Land in a split squat with the other foot in front and repeat quickly.

Bench Leg Raises:

1. Lie on a bench with your legs straight out, hanging off the end, holding on to the top of the bench.
2. Raise your legs straight up slightly lifting your lower back off the bench.
3. Lower your legs back down to the start position and repeat, keeping your legs straight throughout the movement.