mother exercises in the park

Make your workouts less work and more play as your child makes a great workout partner! Here is a total body routine from Fitness Trainer Kelley McCarthy Cerny that makes for a great playground work-out. You can practice counting trees, reps, sets, and seconds together, working your brain and body. You’re also teaching them that exercise can be free and fun. Be sure to bring water and stretch after and always keep an eye on your child and have them participate.

Tree Tag

Focus: Cardio

Stay young at heart. Run between the trees. Tag and count the trees or let your child chase you. Pause to play peekaboo.

Push Up

Focus: Chest and Triceps

Place hands far enough apart so elbows make a 90 degree angle when they bend. Spread fingers apart wide and stack wrist below elbows. Keep shoulder blades stable and core strong through entire body. Inhale to lower. Exhale to press away. Do 1-3 sets of 10-20 repetitions.

Swing Squat

Focus: Legs

Push child in swing, engaging your core. Squat down when swing is back and stand up as child swings toward you. This is sure to make both of you smile and sure to shape your backside! Lower your hips to a degree that feels safe for YOUR knees. Squats should feel challenging to your leg muscles but not painful on your joints. Remember our bodies are designed to squat but current culture and furniture can make squatting too deep uncomfortable and contraindicated for some people. Listen to your body. Inhale to lower. Exhale to stand. Do 1-3 sets of 10-20 repetitions. This is a great way to coax your child tear free away from the swing too.

Slide Side Plank

Focus: Core

Say that three times fast:) Place hand on bottom edge of slide. Stack shoulders, hips, and feet. Stabilize from head to toe. Breathe wide into lungs. Hold for 1-3 sets of 30-60 seconds on each side.

Pull Up

Focus: Back and Biceps

Place hands on monkey bar with an underhand grip at shoulder width apart. Stabilize entire body in a plank position underneath bar. Pull chest towards bar. Elbows will slide by ribs making a 90 degree angle. Lower slowly, lengthening arms back to starting position. Exhale to pull. Inhale to lower. Do 1-3 sets of 10-20 repetitions.

Image Credit: Kelley McCarthy Cerny

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