A quick outdoor workout routine for the park or your backyard

Working out even with a busy lifestyle

For busy moms (or anyone with a crazy schedule), finding time to exercise can seem impossible. Here’s a simple workout that takes only a few minutes and can be done in a public park or your backyard!

We’ve also included a snack recipe made with dried cranberries to get your fill of energy:

See recipe

 

The workout

To get the most from your workout, the following exercises should be done consecutively and as a circuit, according to the directions below. However, it’s important to listen to your body and to limit yourself to a number of rounds and reps that’s appropriate to your fitness level.

• 2 to 3 circuit rounds;

• 10 to 15 reps of each exercise.

This might be a quick workout, but maintaining a slow pace is still important. Focus on stability and control instead of aiming for speed.

Before starting your training session, warm up with 10 minutes of speed-walking and vigorous arm movements.

 

1. Bench dips

Targeted muscles: Pectorals, triceps and anterior deltoids (shoulders)

Exercise: Keeping your core straight, lower and bend your elbows until your arms are parallel to the ground. Then, push on your palms to extend your elbows in and up and down movement.

Take it up a notch: Bring your feet forward while keeping your core close to the bench.

 

2. Bench squats

Targeted muscles: Quadriceps, hamstrings and glutes

Exercise: Line up your feet with your hips, push your buttocks to the back and bend your legs until you’re parallel to the ground or touching the bench. Get back up, making sure to keep your weight in your heels and your glutes engaged.

Take it up a notch: Bend one leg at a time, maintaining your balance by touching the ground with your opposite foot.

 

3. Chest pull

Targeted muscles: Large dorsal muscle, trapezius muscles, posterior deltoids (shoulders)

Exercise: Start with your feet in front of your stomach and your body tilted back in a straight line. Grab the bar with your palms turned to the ground. Pull yourself up so your chest is almost touching the bar, bringing your shoulder blades closer together at the end of the move. Return to original position, maintaining control over your arm extension.

Take it up a notch: Bring your feet forward to increase your body’s incline.

 

4. Pelvic lift

Targeted muscles: Hamstrings and glutes

Exercise: Lying down on the ground or a bench, bend your knees while keeping your feet flat on the ground. Push against your feet to bring up your hips and lift your back to shoulder height. Bring back down, maintaining control over your movement.

Take it up a notch: Complete the exercise using only one leg, the repeat with the other leg.

 

5. Bench mountain climbers

Targeted muscles: Abdominal wall muscles, anterior deltoids (shoulders) and hip flexors.

Exercise: Start in the plank position with your hands on a bench. Bring one of your knees up to your hips, then repeat with your other knee, making sure to engage your abdominal wall muscles. 

Take it up a notch: Place your hands directly on the ground so your body is parallel to it.

 

6 – ”Bird dog”

Targeted muscles: Erector spinae, glutes, and abdominal wall muscles

Exercise: Start off with your knees under your hips and hands under your shoulders, making sure to keep your back straight and your abdominals engaged. Extend your arm and your opposite leg to form a straight line with your core. Your hips will be turned to the ground and your back should remain straight. Alternate your arms and legs.

Take it up a notch: Do all of your reps on the same side, then on the other side.

 

*The views and opinions expressed in this article are those of the author and do not necessarily reflect those of Patience Fruit & Co.