Park Workout – Week 4

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10 Minute Quick Fix

Are your kids complaining that they’re bored yet? Well, take them outside for a wonderful adventure.  We are so fortunate to live in the Northwest where there are numerous hikes at Mt. St. Helen’s, Mt. Hood or along the gorge.  If you want to stay closer to home, Forest Park, Lewisville Park and the Lacamas/Round Lake area offers wonderful options for you and the kids to explore. One thing I’ve found with kids, is that if you can invite and involve their friends, they all enjoy the experience so much more!

Here’s a quick 10 minute workout session you can do at the park while the kids play. Remember to warm-up before you start.


Wall Squats

Stand against a wall with your feet positioned away from the wall so that when you sit your shin bone is perpendicular to the floor and your knees are positioned above your ankles.  Slowly lower down until your knees are at 90 degrees. It should feel like you’re sitting in a chair. Hold for 60 seconds (work you way up to that in the beginning) . This is a great thigh burn!



Lateral Shuffle

Pick two spots at the park about 10-20 feet apart and laterally shuttle side to side for one minute.



Triceps Dips

Find a bench and sit on it.  Place your hands beside your hips on the bench and position them so they’re approximately shoulder width apart.  Now slowly lower your body down and then back up to the starting position.  Keep your hips positioned close to the bench.  To make the exercise more challenging, keep your legs straight.  Continue for 60 seconds (work your way up to that in the beginning).


Forward/Backward Sprint

Pick two spots at the park about 10-20 feet apart and run forward to the first spot and then run backwards to the start. Continue for one minute.


Position your hands on the ground or an elevated curb/bench with your hands positioned underneath your shoulders. Keep your body extended and your core muscles strong and active. Hold for one minute (gradually progress to one minute in the beginning).




Repeat this two times for a 10 minute full body muscle and cardio workout.

Yours in health & fitness,
Sherri McMillan

Join us for 37th Annual Hagg Lake Triathlon & Off-road Endurance Sports Festival! July 20th & 21st!

Olympic & Sprint Triathlon, Duathlon & AquaBike & NEW OFF ROAD SPRINT TRIATHLON, DUATHLON & AQUABIKE, Half Marathon Trail Run and 5K TRAIL RUN! The Hagg Lake course offers a true test of this terrific sport with its rolling hills on both the bike and run leg portions of the event. Make the Hagg Lake Triathlon & Off-road Endurance Sports Festival one of your summer stops and compete on the course that has seen many of the greats in the sport of triathlon.


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