The following four exercises are a few of Florez's favorite park fitness moves. They provide multi-muscle benefit and are also time efficient. To warm up and add a cardio element to your workout, take a few laps around the park before you begin as well as in between your exercises. Be sure to use proper park etiquette and wait for your turn if there are kids or other adults joining in the outdoor fun.
Squats, an exercise you can do in just about any setting, target your lower body and core muscles. The pole simply gives you a change from the usual weighted gym squats, allowing you to improve your functional fitness as you use your body weight for resistance.
Start position: Find a flag pole or any other vertical pole at the park or playground. Stand approximately 2 to 3 feet away from the pole with your spine straight and feet shoulder-width apart. Reach around the pole and clasp your hands. Your arms should be nearly straight and about shoulder height.
Movement: Keeping your back straight, bend your knees and lower your body down until your legs are parallel to the ground. Your torso should stay upright as you bend at the hips moving your rear back. Keep your knees above your ankles instead of allowing them to move forward. Hold for a second then return to start position.
Start with 12 to 15 repetitions and 2 sets, gradually increasing your repetitions and/or sets as you become stronger.
And you'll see personalized content just for you whenever you click the My Feed .
SheKnows is making some changes!