Tips for fitting in a workout
- Go for a walk or run while your little one takes their afternoon nap in the stroller. Give your litl a snack in their Bibago as they ride in the stroller. Don't worry about spilled food or a dropped pacifier. Bibago has you covered. A full tummy and the rocking motion of a stroller make for the perfect napping combination. With a Bibago bib and paci strap my two year old could eat and sleep as she wished. This allowed me to get in some long Saturday afternoon runs without having to stop!
- Take your kids to the park. This may sound funny but it's tough. I decided I was going to follow my kids around the playground and do everything they did. Yes, I looked a little silly but it was way more of a workout than I expected. Not to mention tons of fun. I come home with a nice bruise and some new calluses on my hands. I was running up ramps, step and ladders. I attempted rope climbing, monkey bars, and some kind of new spinning thing that was impossible to balance on. It was great fun and a great workout. If you are looking for something more “mature” check out these six exercises recommended by USAT.
Exercises #1 - Bench Dips with Leg Lift
Sit on a bench, place hands right next to your thighs. Get into a ‘reverse-bench’ position by extending your arms and lifting your hips off the bench. Walk your feet away from the bench and bend your elbows to lower your torso. To make the dips more challenging, lift one foot off the ground. After 10 reps, switch to the other leg.
Exercise #2 - Step Ups
Put one foot on the top of a stair or platform, extend your hips and knees and lift your body up to the top. Place the second foot on top of the stair and extend your hips fully, before stepping down with the other leg. Add difficulty by holding your arms overhead. Switch out legs, go for 10 reps each leg.
Exercise #3 - Elevated Push Ups
You can always go for the full version and crank out your regular push ups on the ground. But to increase the number of reps and sets, most of us benefit from using an elevated version. Start in a plank position with your palms placed on a bench. Bend your elbows and lower your entire body. Keep your glutes tight and your ankles, hips and shoulders aligned
Exercise #4 – Star Planks
On an elevated object, start in a side plank position. Keep both feet close together, engage your core and align ankles, hips and shoulders. Raise the top leg and the top arm at the same time into a star position. Hold for 1-2 seconds and lower back to the side plank position. Repeat 10 times and switch sides
Exercise #5 – Single Leg Drop-down Squats
Start on top of a bench or stair. Place the left foot toward the edge of the platform, the right foot is off the platform. Bend the left leg on top of the platform, doing a single leg squat. Lower the heel of the right foot towards the ground. Straighten back up until fully extended. Repeat 10 times and switch legs.
Exercise #6 – Walking Lunges with Arms Overhead
You will not need any equipment for this exercise. Start standing upright with your arms overhead. Step forward into a lunge position. Keep your arms overhead and your back straight. Focus on lowering hips by bending the rear leg, without pushing the front knee forward. Continue with the other leg. Repeat 10 times each leg.
What are some of your favorite ways to fit in a quick workout?
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You can see the full article “How to do Your Strength Workouts at the Park” at https://www.teamusa.org/USA-Triathlon/News/Blogs/Multisport-Lab/2019/August/27/How-to-Do-Your-Strength-Workouts-at-the-Park?utm_source=MZ&utm_medium=email&utm_campaign=august2019&mkt_tok=eyJpIjoiTVRJeE5UZ3hOV1JsTWpkaCIsInQiOiJzSUxUMmhvY3UwSzNiSzdQNkgwSnk2MDBhaWpKbjl1bnA1bTBOQXZlN1g5elhYMThyMjVxSnF5VnZvdTJKZmphamNQaFI4UGZHaTV1MnpEXC84WnhRekNyZktYbjhSYUJpY3kxb3JheDV0K1o2YnJNRk9OYW03MGpaUGRjbzRyWTkifQ%3D%3D