Challenge Your Body With This Gym-Free Workout!

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When my clients complain about performing a new exercise that I introduce, or hate the feeling of struggling through a challenging move, I know that is exactly what they need. Feeling uncomfortable, challenged or surprised by physical work will absolutely ignite a body-morphing spark to break monotony, boredom and plateaus that can jeopardize the positive physical rewards of a good, solid fitness program.

Get excited because the great thing about exercise is that is it not exclusive to the gym and by training your body in a new, unexpected way, environment or even with a new person; you are actually accelerating your fitness evolution.

In this completely mobile workout, you can get great results without having to go to the gym as you break away from your familiar fitness routine, location and faces. I challenge you to get your bored-body off the playground bench, grab the kids off the slide, ramp-up some great energy, and get moving. You are not a spectator anymore.

Fitness Tools:
Resistance Bands
Jump Rope
Skateboard

Warm-up:
Jog around the park 5-7 minutes

Rear Deltoid Row: 3 sets of 30 repetitions
Set up:
Hook band on high bar and stand with your heels under your hips, abdominals tight, knees soft.
Execution:
With your palms facing down, exhale and pull the band, elbows up and out and squeeze. Inhale, return to starting position and repeat.

Chest Press: 3 sets of 30 repetitions
Set up:
Hook band on bar that is about chest level and stand with your heels under your hips, abdominals tight, knees soft, facing outward.
Execution:
With your palms facing down, exhale and push the band forward, elbows up and out and squeeze your chest. Inhale, return to starting position and repeat.

Lunge and Lift: 3 sets of 15-20 per leg
Set up:
Stand tall, heels under hips abs tight, with the right leg on a step, left leg on the ground.

Execution:
Drop your left knee down to the ground into a deep lunge, exhale and drive your left knee up to your abdominals as you stand and press your right heel into the step. Repeat.
Fitness Tip:
Make sure your legs are long, so when you lunge downward, your knee doesn’t flex beyond your ankle.

Skateboard Glute Press: 2 sets of 30 repetitions per leg
Set up:
Stand with your legs hip-distance width apart, and place your right foot on the skateboard, left foot on the floor.
Execution:
With your left foot balanced on the ground, push the skate board backward with your right leg and squeeze your glute as you lower your left knee to the ground. Return the skateboard to the starting position and repeat.

Skateboard Lateral Press: 2 sets of 30 repetitions per leg
Set up:
Stand with your legs wide and place your right foot on the skateboard, left on the ground.
Execution:
Exhale, press and push the skateboard outward and you lower your left knee to the ground. Elongate your inner thighs and hips and return the skateboard to the starting position.

Want more moves?
Pull ups on the monkey bars
Hanging Leg Raises off a high bar
Decline Push Ups off the bottom of the slide
Tricep dips off the top of a swing

Cardio with the Kids:
Heart pumping exercises are not only great for adults, but very important for children. Grab a long rope, face each other and count how many jumps you and you little partner can do before getting stumped! For an extra cardio burst, add these jump rope intervals between the above exercises to maximize your calorie burn!


 

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