Last week Julianne gave SFMB readers amazing exercises with her Playground Pump Part 1 that can be completed at your local playground. Yes, you can work out while you little one has a blast at the playground. Genius! Here is Part 2 of her Playground Pump!
What do you need?
The only things that you will need are your own body weight, a few general playground structures, a towel and some water. Invite a few friends to make it more fun. Set it up as a playdate for the kiddos and a sweat session for the mommies! Plus, an added benefit to having your girlfriends join in the fun is that you are more accountable for the workouts!
This workout should be done at least three times a week. Choose days and times that work for both you and your little one. For instance, trying to do this workout when your child is normally napping is going to make it harder for you. Choose a time that your kiddo is most active and wants to be outside playing.
What do you do?
Complete the set of five exercises and then repeat two more times. Each exercise should be done for one minute, making each circuit approximately 5 minutes. Warm up with a 5-10 minute brisk walk or slow jog.
Exercise #6—Push Up
We all know how to do a push up but form is super important when doing a good pushup. To make this move a little easier and to get full range of motion, find a ledge or step to elevate your upper body. Make sure you keep your body straight, without lifting your hips. Arms should be a little wider than shoulder width apart. Lower your body all the way down to where your chin can touch the ground. Return to starting position. Continue this move for one minute.
Exercise #7—Hip Lift
Find a step and lay down in front of it. Place your right foot on the step and extend your left leg straight up to the sky. Drive your hips up and then return to your starting position. Do this for 30 seconds before switching legs.
Exercise #8—Step Up Abductor Extension
Place your left foot on a step or ledge and right foot on the ground. Take a step up and extend your right leg out to the side. Do this for 30 seconds and then switch legs.
Exercise #9—Standing Hip Dips
Grab the swing and place it on your head-make sure the swing is actually touching your head. Take a step towards the base of the swing set. With your feet together, dip your hips away from the swing set. Return to starting position. Do this for 30 seconds and then switch to the other side.
Exercise #10—Standing Row
Grip swing with both hands. Take a step towards the base of the the swing set. Extend arms all the way. Pull both arms to your chest. Return to starting position. Continue this move for one minute.
Once you have checked (again) on your kiddos, see if they want to join you for a quick cool down. Take a 5-10 minute brisk walk or slow jog for your cool down. Once you finish, be sure to stretch and drink plenty of water! Hopefully you have enjoyed your time outside with your friends and your kiddos are ready for nap time.
We’re hosting a Playground Pump Contest, click here for details!
Julianne Perez is the owner of House Of J Fitness, NASM certified personal trainer, athlete, coach, mother, and all around fitness junkie. House of J Fitness strives to make all people from all levels come to love health, fitness, and themselves. Working out of local sites, via FaceTime for virtual fitness training, and even coming to your own front door, House of J Fitness melds fun, enthusiasm and personal programs with pushing yourself to the limit!