Park Playdate Workout- Part 2

dipbwdip2bwWelcome to part 2 of my park playdate workouts. Get your workout in while your kids playing. It is easy to do all of your exercises on equipment you will find right there.

            Find a bench and dip down to work on your triceps and deltoids.

Pushups on the slide.

Pushups on the slide.

Pushups work Pec Major, Triceps and Deltoid.

One legged heel raises

One legged heel raises

Heel raises work on primarily your calf muscles. Try to keep your toe straight ahead in front of you and try not to stand to much on the outer portion of your foot.

What the ACSM says about resistance exercise:

  • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
  • Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
  • Two to four sets of each exercise will help adults improve strength and power.
  • For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
  • Adults should wait at least 48 hours between resistance training sessions. (ACSM, 2011)

Check out Park Playdate Workout- Part 1

https://whohastimeforthegym.wordpress.com/2012/12/05/playdate-workout-part-1/

As always, check out the disclaimer at the top of my page.

References:

“ACSM Releases New Recommendations on Quantity and Quality of Exercise”. (2011). Retrieved from http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise

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2 thoughts on “Park Playdate Workout- Part 2

  1. Loving this post!! I’m a big advocate for staying fit and active…whenever I take the little one to the park, though it’s a half mile straight shot down the road, I always go the three mile loop to get there instead!! If it’s nice enough to be at the park, it’s nice enough for a walk, eh?

    new follower from the hop, hope to see you stop by my site!

    http://www.highheeledmama.com

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