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Weekly Workout Wrap Up + Exercises You Can Do At T...

Weekly Workout Wrap Up + Exercises You Can Do At The Park

Soooo, something exciting happened this week!

If you follow me on Snapchat, Instagram, or Facebook page, then you would have already heard (over, and over and over again… Sorry!)

On Tuesday, the Huffington Post and I did a live video on Facebook of exercises you can do in the park. Since summer is creeping up pretty quickly, everyone wants a reason to get outdoors – why not use your local park to your advantage?

I’ve used this park in SO many of my workout videos (such as this No Gym Full Body Outdoor workout), and if you’ve seen them, then you can already get a sense of some of the ‘equipment’ that you can utilize there. In the summer you’ll be hard pressed to find me indoors at a gym – it’s the field and the park for me!

Here is the full video below! Apologies in advance for the shoddy mic and my insane man laughter. Yes, I really do sound like that. Surprising, considering my petite frame and gentle nature.

To recap the exercises you can do in the park, here is a list of what we went through:

Weekly workout wrap up + Exercises you can do in the park!

Abs:

Obliques: Hanging side to side knee raises

Jump up to a bar and hang there so your feet are off the ground. Without swinging your body, tuck your knees up to your chest, bringing them towards your right armpit. Squeeze your knees as close to your chest as possible. Slowly lower your legs, keeping your upper body as still as possible. Repeat on the opposite side.

Modified: Side to side crunches

Sit on the ground with your hands beside your bum and feet a few inches off the ground. Twist your knees and bring them in towards your chest while leaning slightly to the right side. Extend your legs back out, and repeat on the opposite side. Squeeze your knees as close to your chest as you can, trying to engage the abs as much as possible.

Lower Abs: Raised feet crunch

Lay on your back and rest your feet against a wall, or on a bench. Keep your knees at 90 degrees. Lightly place your fingers behind your ears, and ensure the small of your back is flat on the ground. Slowly crunch your torso towards your knees, making sure your back isn’t rounding on the way up. You can either do a full sit up, or just lift your shoulders 2-3 inches off the ground. Come back down slowly to starting position.

Lower Abs: Plank knee drives

Start in a plank position with your hands directly underneath your shoulders. To make it more difficult, place your feet on the bench. With your right leg, bend the knee and bring it as close to your right elbow as possible. Extend it again, and then crunch it under your body towards your left elbow. Repeat with the left leg – towards your left elbow, then your right elbow.

Weekly workout wrap up + Exercises you can do in the park!

Legs:

Butt: Single leg squat on bench

Stand about 1/2 foot away from a bench, standing firmly on your left foot. Bend at the hip and knees, squatting down until your bum touches the bench. Pause for a half second, and then push through the heel of your foot back to standing position. Ensure your knee stays in line with your toes and doesn’t cave in.

Quads: Walking squat

Find a flat surface and start on your knees, sitting upright. Release your left leg and plant your left foot on the ground, keeping the leg bent. Repeat the movement with the right leg, so you are now in a half squat position. Avoid extending your legs completely, keeping your quads engaged the entire time. From here, bring your left leg back into kneeling position, followed by the right leg.

Weekly workout wrap up + Exercises you can do in the park!

Back:

Lats: Pull ups

Find a bar where you are able to hang without having your feet touch the ground. Place your hands on the bar so that your palms are facing away from you, wider than shoulder width apart. Squeeze your shoulder blades together, and avoid letting your shoulders creep up. Think about bringing your elbows down and back as you raise yourself up towards the bar. Lift yourself so that bar is at chin height before coming back down.

Rear Delts: Inverse row

Find a bar that is about half the height of the pull up bar. Place your hands on it, facing away from you, also wider than shoulder width apart. Walk your legs underneath the bar and extend them in front of you, so your body is in a diagonal position with the ground. The more horizontal your body is, the more difficult the exercise. Row your body up towards the bar to chest height. Squeeze for half a second and release. Keep your body in a flat line the entire time.

Weekly workout wrap up + Exercises you can do in the park!

Arms

Biceps: Chin ups

Using the same pull up bar, place your hands a little closer than shoulder width apart, palms facing you. Keeping your shoulders down, squeeze your core and lift yourself up so that the bar is underneath your chin. Think about squeezing your shoulder blades together as you perform the exercise.

Biceps modified: Eccentric chin ups:

Using a step stool, friend, or just jumping, lift yourself up to the end position of the chin up – so that your arms are bent and your chin is directly above the bar. Slowly lower yourself down, until your arms are fully extended. If you have never done chin ups before, the lowering down phase may go very quickly – but don’t be discouraged! You are still managing to build muscle while doing this exercise.

So there you have it!

I definitely could have kept going, but we had to cut the video off at some point. Also my mouth was SO DRY, and I had no water with me. Bad Beverley.

Would love to know what you think of the outdoor park exercises! We are planning on doing another live video together sometime soon, so give me your suggestions on what you’d like to see.

Happy Friday!

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  1. Perfect for the nice weather coming up. Deff have to give it a go!

    • beverleyc

      13 May

      Awesome! Thanks Ana!

  2. I love outdoor workouts, because I love being outside! Now that the temperatures have FINALLY warmed up, I have been hitting the pavement and thinking of some fun workouts to tackle this upcoming week! 🙂 All about soaking up that Vitamin D!

    • beverleyc

      13 May

      Ooo dat Vitamin D doe 😉 it’s so good!! the best part is you don’t have to take it with a glass of water haha

  3. Strong women like you are such a blessing to look up to! It’s amazing how we can grow and challenge ourselves. That’s so cool that you got to do this video. What a privilege!

    • beverleyc

      13 May

      Aww Emily! That’s such a kind comment. Thank you for the love!

  4. Girl you are rockin’ it! Thank you for the workout inspiration!

    • beverleyc

      16 May

      Thanks Alexandra! <3

  5. You’re so damn amazing, like I can’t even. This is so clutch for me, you have NO idea. I’m at the park all.the.time with my son. LOVE.

    • beverleyc

      16 May

      Yayy! So glad Chrissa. Although i’m sure you have a little library of exercises to do at the park too!

  6. Shannon

    14 May

    Love this!!! 🙂

  7. Ivanna

    14 May

    Great moves and great post! You are so strong…#MOTIVATION

    • beverleyc

      16 May

      Thanks Ivanna! <3

  8. balancedberry

    14 May

    I did catch some of the video and was like “OMG I know her!” and went all fan girl – sorry not sorry. Thank you for all of the great ideas! I will definitely keep these in my back pocket for next time I’m out of town or don’t have access to a gym.

    • beverleyc

      16 May

      Haha Les you’re so sweet!! Thanks so much girl xx

  9. I am dying for some sunshine!! It’s been sooo rainy for the last two weeks by us. A workout in the park would be so nice!

    • beverleyc

      20 May

      Oh man I feel ya. The rain is such a buzz kill. Sending you good vibezz weather 🙂

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