When Maureen Flatley, 36, arrived for her first workout with personal trainer Katie Peters, she found herself at a playground—feeling a bit skeptical.
“It was hard to imagine that I was going to get an amazing workout at the same park where I take my 2-year-old and 4-year-old,” says Flatley. “I think I had this idea that you needed to spend time in a weight room, spin studio, or gym to build muscle and endurance.”
Yet Peters proved that theory wrong—and fast—by taking Flatley through her signature park workout. “The moves use your bodyweight and gravity as resistance, which can be just as effective as lifting weights—and a lot more fun,” says Peters. “Plus, the exercises get your heart rate up, which means you’re getting a cardio workout as well.”
Here, Peters shares the fun and effective moves that help Flatley and her clients get into peak condition right at their local parks:
Note: This workout is very customisable. Depending on your time constraints and fitness level, Peters suggests completing one to three sets of each exercise.
Split Squat
You’ll need: a swing
- Standing in front of a swing, lift your right leg up and rest the laces of your shoe on the swing seat.
- Bend your left leg to lower yourself into a single-leg squat, allowing your right foot (the one resting on the swing) to move back as you bend your left knee. The swing will help you balance as you squat.
- Do 12-15 reps, and then switch sides.
Trainer tip: To hold your balance and get the most out of this exercise, keep your movements slow and controlled, says Peters.
Plank with Knee Tucks
You’ll need: a swing
- Stand a few feet in front of a swing and place your hands shoulder-width apart on the ground and your feet on the swing seat.
- Adjust the distance of your hands from the swing so that your torso is in a straight line.
- Use your core to pull your knees into your chest while raising your hips simultaneously. Then, slowly extend your legs back out to the plank position.
- Complete 12-15 reps.
Trainer tip: “As you do this move, don’t let your lower back dip down,” says Peters. “Keeping your back in a straight line will keep the emphasis on working your abdominals.”
Alternating Step-Downs
You’ll need: a park bench, a playground platform, or stadium bleacher
- Start with both feet on the bench, platform or bleacher and then step down with your right foot. Your left foot will remain on the bench, and your left knee will bend.
- Once your right foot is on the ground, use your left leg to stand back up, then step your left foot down and use your right leg to stand back up. Keep your hands on your hips as you alternate between sides.
- Do 10-12 step-ups on each leg, for a total of 20-24 reps.
Trainer tip: If you find this exercise challenging, start on a lower platform and work your way up to a higher bench.
Plank with Knee-to-Chest and Leg Extension
You’ll need: a park bench or playground platform
- Hold the plank pose with your hands on a bench or platform. Your shoulders should be stacked over your wrists, and your legs should be stretched straight behind you.
- Hold this position as you pull your right knee in toward your chest, between your elbows.
- Slowly extend your right leg back behind you, keeping it hip height. Once it's fully extended, squeeze your butt to engage your glute muscles.
- Repeat 15-20 times on the right side, then switch to your left.
Trainer tip: As you get stronger and need more of a challenge, do this exercise with your hands and feet on the ground.
Ball Throw
You’ll need: a fence and a weighted ball (preferably one that won’t bounce)
- Hold a weighted ball at your chest and squat down.
- As you stand up from the squat, launch the ball as high as you can against the fence, letting it fall back to the ground in front of you before squat down to grab it for the next toss.
- Repeat 15-20 times.
Trainer tip: If your park has a tennis court or baseball field, the high fence that surrounds the court or field will work well for this exercise.
Ball Toss
You’ll need: low fence or tennis court, weighted slam ball
- If you’re solo, grab a weighted ball and stand 2 to 4 feet from a chest-height fence or tennis net.
- Squat down and launch the ball over the fence or net, then jog around to the other side and do the same squat-toss to bring the ball back over to the other side.
- Repeat 10 times without stopping.
Trainer tip: Start with a 5kg weighted ball and then work your way up as your get stronger.
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