20 minute park workout
The basic components of fitness are aerobic, strength, flexibility, balance, and posture. Those components of a good fitness routine and be covered in 20 minutes by performing compound exercises.
The following are done with little resting time in order to keep the heart rate up to cover the aerobic component. Just bring some weights or resitance bands and a mat.
Start with a 1 minute warm up-rapid paced walk or jog
Squats with bicep curls 2 minutes
Lunges with shoulder press 2 minutes
Plies with tricep extensions 2 minutes
Rows and reverse flies while standing on one leg 2 minutes
Push ups 1 minutes (can be done on the ground or using a park bench)
Pull ups 1 minutes (need a sturdy tree branch or playground pull up bar)
Plank 1 minute
Pilates core exercises: criss cross,corkscrew,etc 2 minutes
Bird dog 1minute
After completed the above strength, balance and posture exercise leave about 5 minutes for Stretching which is performed at the end while the body is warm
Hamstring stretch
Quad stretch
Figure 4
Hip flexor stretch
Calf stretch
Shoulder neck and tricep stretches
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