Soooo, something exciting happened this week!
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:
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.
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.
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.
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.