Thursday, September 16, 2010

Fitness Friday #3

It's Fitness Friday!!! WooHoo! What are YOU going to do? Here's an idea...head to the park and get in a workout at the park! 

Always warm-up by taking a couple of laps around the park or fast walk for 3-5 minutes.
*Move on to the next exercise fairly quickly to keep your heart rate up!

Click on links for demo's!

10-15 Bridges with feet on bench
"Jump Rope" 30 seconds
10-15 Bridges with feet on bench
Jumping Jacks 30 seconds
Step-up on bench alternating legs 30x's or 15 on each leg
Speed Skaters
Step-up on bench alternating legs 30x's or 15 on each leg
15 Push-ups with hands on bench
Squat jumps 30 seconds
15 Push-ups with hands on bench 
Squat jumps 30 seconds
10-15 Angled Pull-ups. Find a lower lying bar and perform an similar to this:


V-sit up
10-15 Angled Pull-ups
Run up the stairs, go down the slide Repeat 4-6x's
Russian Twist Admire the abs :)
10-15 Dips on bench Make the dip harder by placing feet out in front of you. You can also raise a leg. To make the dip easier bring your legs closer to the body in a bent position.
10-15 Dips on bench

Always cool down by walking around the park bringing your heart rate down and don't forget to get in some good stretching too!
Great full body (with emphasis on lower body) workout!

Please get permission and clearance from your Doctor before beginning any exercise program!

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