Maximize the benefits of exercise with this full-body park workout.
These 15 moves can be done at your local park and work your major muscles.
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Its an ideal location for a workout with maximum benefits.
yoga instructor, senior coach atLadder’sYoga x Strength training team
So what can you do for a park workout?
What are the benefits of park workouts?
When it comes to working out, your environment matters.
Greater exposure to green space at the park canimprove1your well-being.
Add in the benefits of exercise, and there are many reasons to take your sweat sesh outside.
More and more, research supports thebenefits of outdoor workouts.
Doses ofnature-based activity2in the 20- to 90-minute range have been found to improve mental health.
You may even feel more motivated.
(Thanks,perimenopause!
yoga instructor, senior coach atLadder’sYoga x Strength training team
)Moving your workout to the parkmay get you a better nights sleep53.
As you would expect, regular exercisehelps4you catch some Zs.
Add some outdoor time, and youll likely increase your your slumber.
Researchers found asignificant linkbetween moderate-to-vigorous physical activity and time spent outdoors and total sleep time.
Sharper attention
Struggle with ashort attention spanwhile doing important tasks?
Outdoor movement may be the answer.
An outdoor workout can be beneficial before a meeting or something else that requires your utmost attention.
Green space exposure also has the potential to improveheart function8,blood pressure9, andinflammation markers10.
Exposure to improved air quality (hopefully!)
Finally, theres the fresh air.
Because parks usually have plenty of trees and vegetation, theres the potential for improved air quality.
They capture harmful pollutants like ground-level ozone, sulfur dioxide, nitrogen oxides, and particulate matter.
Trees, in particular, excel in filtering these pollutants, says Wu.
Whats the best key in of workout for the park?
Now that youre at the park, what key in of exercise is best?
Should you stick with cardio or use the park as a setting for resistance training?
What can you do?
Literally anythingespecially if theres a stair or a bench, Hanway says.
My favorite park workout is a blend of strength,Pilates, and yoga.
Plus, theres walking the sidewalks or playing with the kiddos.
Take three conscious breaths to begin.
Inhale, reaching your hands overhead and filling up through your belly, ribs, and chest.
Repeat three times before starting.
Warmup
1.
Skip
Warming up is key, and youll kick it off with skips.
Its exactly what you think, says Hanway.
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Walking hamstring scoop
Sit all day for work?
Stretch out your tight hamstrings and get your heart rate up with this move.
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Legs (2 to 3 sets)
4.
Air squat
Youll target your quads, glutes, hamstrings, and calves with this efficient move.
Hanway likessquats with a bandbecause they work on strength and mobility in the entire lower body.
Good morning
Looking towork your posterior chain?
This is the same move, on a different side.
Upper body (2 to 3 sets)
8.
Incline push-up
Hanway opts for push-ups to target the chest, biceps, triceps, shoulders, and core.
Thepush-up is the GOAT of full-body work, she says.
Shoulder tap
Shoulder taps challenge core stability and build deltoid strength, says Hanway.
Elevating your hands during this move makes it a little easier.
Pro tip: Keep your feet wider for balance.
Core (2 to 3 sets)
11.
Dead bug
Dont let your fear of creepy crawlies stop you from doing this A+ core move.
Bear to plank
Improve posture and reduce your risk for injury by strengthening your core.
Cooldown
13.
Puppy pose
Time to reward your body for all that hard work!
Youll feel a nice deep stretch in your spine and shoulders while performing puppy pose.
Passive or yogi squat
Hip flexibility is a major player in your range of motion and posture.
Passive, or yogi, squatsopen hips and challenge mobility, says Hanway.
Dynamic standing forward fold
Does your back bear the brunt of your stress?
A forward fold releases tension in the back and body, says Hanway.
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