Park Workout – Week 5

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Summer often leads to inconsistent workout routines for Moms and Dads with the kids out of school but it doesn’t have to be that way!  Over the last few weeks, we’ve been reviewing ideas to keep you in shape all summer long so you don’t have to feel like you have to start from scratch in September. Plus you get to do it while the kids get some good playing time too!

If you have little kids, be sure you’ve got a baby jogger, back pack carrier and a bike trailer.  This way you can get your workout in with your child and won’t have to worry about getting a sitter. Invest in the right tools and you won’t have to worry about kids getting in the way of your workouts.  Take care of yourself and you’ll have enough energy for everything else.  Plus you’ll be an awesome role model for your kids!

Here’s a few more exercises you can do at the park using an rubber elastic band while the kids play and get their exercise at the same time.


Wrap an exercise tube (you can pick up at any sporting good or department store) around a pole and hold both handles in one hand. Pull the tube towards your shoulder drawing your elbow back and into the middle of your back.  Perform 8-20 reps each arm. This is a great exercise for your back and biceps.



Overhead Shoulder Press

Find a bench and wrap the exercise tube underneath the seat.  Grab both handles and slowly press your arms above your head.  Avoid lifting your shoulders up towards your ears.  Perform 8-20 reps. This is a great one for your shoulders and triceps.





Tricep Kickback

Wrap an exercise tube around a pole and hold each handle.  Bend over with your back straight and position your elbows beside your body and lifted high.  Now slowly extend your arms until they are almost straight without moving your elbows up or down.  Perform 8-20 reps.  This is a great exercise for the back of your arms.




Tube Trunk Rotation

Wrap an exercise tube around a pole at about mid-thigh height.  Stand in front of the pole holding the tube in both hands standing far enough from the pole so there is tension on the tube.  Keep your abdominals contracted and slowly pull the tube across your body as your trunk rotates.  Perform 8-20 reps each side. This is a great exercise for your core.




Finish your workout with a good old fashioned game of tag to get your heart pumping.  Plus you’ll be the coolest mom or dad around!




Yours in health & fitness,
Sherri McMillan


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This will be the Inaugural LUCKY TRIATHLON Festival in beautiful Woodland WA! We are hosting a Sprint, Olympic & My First Triathlon, Duathlon & AquaBike, a Sunset 5K & 10K and a FREE KIDS TRI. This is a flat, fast and scenic course! 

Woodland WA is the southern gateway to Mt. St. Helens where the Columbia River and Lewis River converge. You’ll be swimming in beautiful Horseshoe Lake, biking along country fields with views of the rivers and running along the river trail.

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