The 30-Minute Park Workout

The 30-Minute Park WorkoutIn many cities throughout the country, the weather is perfect in the month of May.  Fortunately in Arizona, there are an abundance of parks and recreation areas spread out with beautiful grass that invites physical activity.  The next time you feel the urge to exercise, consider using your nearby park or outdoor recreation area for your workout.

One of the best reasons to use a park for a workout is the beautiful scenery.  Humans were intended to exercise outdoors, just as the cavemen when they hunted and gathered, so every once in a while you should scurry outdoors to exercise.  Another great element about working outdoors is that you do not need to pay gym fees or purchase any gym equipment.  All of your outdoor exercise can easily be completed with a green spot outside with just your body weight.  The following are exercises you should try in the park the next time you exercise.

The 30 Minute Park Workout

Complete the following exercises in order to complete the outdoor park workout.  Rest should be minimal between exercises unless it is prescribed.  If you need to rest due to fatigue, consider at least 30 seconds to allow your muscles to effectively recover.

  • 50 Yard Jog. Most park areas are large enough to allow for this length of a jog.  While 50 yards is not very much, it is a great way to warm the muscles up prior to your activity.  Start with a 50 yard jog and back to make this a total of 100 yards.
  • Tree Plank. Immediately following your warm-up jog, find the nearest tree with a large trunk and position your body into a plank position with your feet flat on the tree trunk as in this picture.  Start out with about 60 seconds of the tree plank.
  • Squat Jumps. This is a pretty intense exercise.  Start out by lowering into a squat position, then explode upwards and finish by jumping.  Upon landing, lower into a squat and repeat.  Start out with about 10 squat jumps and be careful of your form at all times during this exercise.
  • Push-Ups. Perform as many as possible in 60 seconds and plan to lower the body so that the elbows bend less than 90 degrees (military style).
  • Side Plank. Complete this from your forearms.  One arm stays up while the other arm goes up to the sky.  Hold the side plank for 60 seconds and switch to the other side before moving to the next exercise.
  • 50 Yard Full Sprint. Sprint as fast as you can to the 50 yard marker area from before.  Rest 30 seconds following your sprint.
  • Bicycle Crunches. Lying flat on the ground, twist the trunk in a bicycle crunch for a total of maximum reps.  Keep a strong abdominal area during this and really focus on the trunk twisting portion.
  • 50 Yard Backward Run. This will work the entire hamstring and posterior portion of your legs [2].  Aim to run as fast as possible, being very cautious as to what may be behind you and being careful not to fall down.
  • Rest for a full 60 seconds and repeat the same exercises with a little more intensity for two more sets.

Your Challenge

When the weather is beautiful and you want to be outdoors in the morning time, consider working your body outdoors in a park.  You can make this family routine one or two times per week to help encourage physical activity for everyone.  In addition, adding the element of outdoors to mix it with gym time is a great way to help prevent gym burnout and it will help keep the workouts fresh and new.

References

[1] http://www.fitnessmagazine.com/workout/lose-weight/total-body/park-workout/?page=3

[2] http://www.mensfitness.com/training/build-muscle/the-great-outdoors-workout-routine?page=3

About the Author

, Celebrity Personal Trainer and Fitness & Nutrition Expert headquartered in Scottsdale, AZ. He specializes in helping men and women achieve weight loss, muscle building, toning and other customized fitness & nutrition programs to create a Healthy Lifestyle. James offers private luxury personal training, 12-week custom workout plans, and personalized nutrition meal plans. Follow on Google+.

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