You are unique and so is your body! Before starting any new health routine, always be sure to talk with your doctor to make sure it is right for your needs.
The sun is coming back out after winter, and so should we! Getting outside is not only great for our mood and our vitamin D levels; it also offers us a way to mix up our workouts and recharge our motivation. And the best part: all you need is you! Here are seven of the best bodyweight exercises to do at the park.
Monkey Bars
Who says the playground is just for the kids? In fact, some parts of the playground require more strength than we realize! Next time you are there, get a great upper body and core workout by giving the monkey bars a try. You can do chin ups, pull ups or go old-school and try to complete the hand walk across the bars.
Jumping Jacks
Ah, the humble jumping jack. As simple as this exercise may seem, it does a lot for your body and is worth working into your routine! It increases your heart rate during your workout and can help decrease blood pressure, burn fat and boost metabolism and more. See how many you can do in one set and make that your baseline. Complete three sets total. As you work jumping jacks into your workout routine, you’ll be amazed at how your endurance grows!
Body Dips
At most parks, you can count on coming across a bench – the perfect piece of equipment for body dips. Place your hands on the seat and your legs slightly bent, outstretched in front of you, then lower yourself down and up as many times as you can. When done properly, you should feel it burn in your triceps and pectoral muscles.
Push Ups
Before you leave the bench, get a round of bench push ups in! Turn over, placing your hands on the seat (or on the back of the bench if you want a higher, easier angle) and legs outstretched and lower yourself down and up in a controlled motion. You can make it more difficult or easier by changing the angle of your body, or doing it on your knees instead.
Step Ups
If you are loving the bench exercises and want to keep it going, try step ups next. This is the glute and leg exercise your body will love! Stand facing the bench and place your entire right foot on the seat. Shift your weight into your right foot to step up onto the bench. Bring your left foot up to meet your right so you are standing with both feet on the bench. Return to the starting position by stepping down with the right foot, then the left, so both feet are on the floor. Do 10 steps leading with the left foot, then 10 steps leading with the right foot.
Burpees
We know, we know: you hate burpees. But while this exercise isn’t the crowd favorite, it sure is effective. Start the burpee with a standing jump as high as you can with your arms in the air, and then transition down to a push up with your chest touching the ground. Replicate the movements until you’ve got nothing left in the tank, which really won’t take that long! Need some motivation to get started? Check out this overview of how burpees benefit you.
Stretching
Stretching is an oft overlooked part of a healthy exercise routine, but it is so important and will pay off in the long run! Stretching before and after a workout preps your body for the exercises, helps you get the most out of your workout session, and can prevent injury among many other benefits.
And while you are in a tranquil environment at the park, take a couple minutes to sit after stretching and meditate. You will feel better than ever and be ready to take on the rest of your day!
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