6 Ways to Workout at the Park

Ladies, swimsuit season is well behind us- and I don’t know about you but this time of the year I begin to get… well, a bit lazy. I mean, going to the gym gets replaced with pumpkin pie and candy corn. What can’t a little over-sized sweater and a scarf not hide, right?


I’ve got to STOP thinking like that because my whole summer’s hard work has pretty much disappeared within the past two weeks! I’ve got to get back on track or next summer it will be a lot harder to get into shape…no more excuses!  That is why I am introducing you to my friend, Emily Fonnesbeck, to help me (and any of you who do the same). Emily is a stay at home mom freelance writer. She graduated with a B.S. in Kinesiology but has to force herself to exercise just like everyone else. She loves reading, cooking, and is always up for shenanigans of the DIY crafting sort.

Take it away Emily

Hello ladies! Fall brings cool, dark mornings that practically beg you to stay warm and snuggled in your bed. Getting up and putting on your sports bra is probably the last thing you want to do on a fall day, but it’s a perfect time to enjoy those last snippets of good weather. Pull out the stroller, get on your bike, or simply take a brisk walk to your nearest park. Once you get there, the park bench looks oh so inviting doesn’t it? Sure! It’s the perfect platform to get some strength training in while your kids play. Here are a few playground exercises that will get you slim and svelte and keep the pumpkin pie and egg-nog from showing.

1. Step-ups. Use a park bench or the steps going up to a slide to step up and down with alternate legs. This will tone your lower body, and if you quicken your pace you’ll get a nice cardio burn as well. As you progress in this exercise, you can bring your knee to your chest as you step up for a higher intensity workout.

6 Ways to Workout at the Park
2Stabilized squats. Squats can be a little difficult at first, so it helps to have something to hold onto when you do them. Start by finding a low bar, bench, or step of some sort that is about chest level or lower. Put your feet shoulder width apart and lower yourself like you’re going to sit in a chair. Stabilize yourself with the bar, but be sure to let your lower body do the work to sit and then come back to a standing position. Be sure that when you squat, your knee never extends beyond your toe. This can be difficult, but it is important to prevent strain and injury on the knee. Focus on sitting back and slowly balancing yourself.
6 Ways to Workout at the Park3. Dips. Again, find a low bench or step. Sit with your hands gripping the edge at your sides and legs extended in front of you. Slowly lower yourself off the bench and bend your arm at the elbow, keeping it as close to your body as possible. Take your body as low as you can and then bring yourself back up to the bench. You can do one at a time with rests in between, or a few in a row, depending on how much intensity you’d like.
6 Ways to Workout at the Park4. Incline push-ups. Push-ups are a great way to strengthen arms, chest, back, shoulders, and even your abs. Find something you can use to push off of, and once again, this will probably be a bench or step. Put your arms slightly wider than your shoulders and lower yourself down, then slowly push yourself back up. Be sure to keep your back and abs tight to prevent injury.
6 Ways to Workout at the Park5. Calf raises. Find a step and place the balls of both feet on the edge of the step. Bring your heels down as far as you can, then push up, bring your heel upward, flexing your calf muscles. Doing this exercise on a step is extra helpful for you to get that full range of motion and bring better results faster.
6 Ways to Workout at the Park
6. Circuit. Playgrounds have great obstacles to jump over, around, or through, and they don’t have to be just for kids. Pick a few areas that you can perform simple moves. Try monkey bars, steps, or other equipment to maneuver through, and mix things up using shuffling steps, grapevine, or high knees. This can be really fun and you can try something new each time. Get your kids involved! Chase them through the playground or let them create your “obstacle course”.
6 Ways to Workout at the Park
6 Ways to Workout at the Park
6 Ways to Workout at the Park

Strength training is a good addition to any exercise program, helping you tone your muscles as well as burn fat. Start slow, doing two sets of ten repetitions, working up to more sets and reps, around three to five sets of 20. Feel the burn and go a little beyond, but be smart about your body and don’t injure yourself.

Get up and keep moving and –bonus- you’ll show your kids how to be active, which is always a good thing. So bench-sitters beware, you have no more excuses!

Thanks Emily! I loved how my son wanted to join me-and who knew monkey bars were such a good workout! They are a lot harder than I remember!  I am starting today! Who will you join me?

See what other goals I have set for myself at weedstowishes.com


For even more tips on how to stay on track, check out Caleys ideas here:

6 Ways to Workout at the Park

It’s always a good idea to subscribe to a great health magazine to keep you motivated. Try Best Health Magazine for one of our favorites. And if you are looking for a fabulous nutritional supplement, try ensure!

6 Ways to Workout at the Park

    1. October 12th, 2012 at 6:56 am
      Missy says:
      I'm in! If you are working out at a park, it must be fun..right? It is also great that your kids get to have fun with you..double bonus!
    2. October 12th, 2012 at 9:51 am
      Shelley says:
      I love this! Gives me TWO reasons to take my kids to the park. :)
    3. October 12th, 2012 at 8:51 pm
      Carlee says:
      This post is so adorable, gets me a little closer to thinking about working out; only if I can look that cute in work out clothes...love the shoes!
    4. October 13th, 2012 at 6:29 pm
      Veronica Almeida says:
      IT looks so fun and painless. I feel so mativated that I am for sure going to try that for the next two months before Christmas.
    5. October 21st, 2012 at 12:30 pm
      jessica says:
      I like this. btw your calfs are killer. a little jeally, but good motivation.
    6. March 4th, 2015 at 6:52 am
      khemma says:
      hey ladies,

      please send a post/article "
      6 things kids need to see their mom doing
    Healthy Habits plus $100 SpaFinder Gift Card
    Win a Halloween Party Kit From Juicy Juice!
    • Popular Round Ups