HICKIES Workout Series #3 -The Full Body Playground Workout

With summer just around the corner, get toned with our HICKIES full body playground workout series, all you need is a playground in your area:

Complete 10 to 12 reps of each exercise in order. Repeat the full circuit a total of 2 to 3 times.

UPPER BODY

PARK BENCH PUSH UP

Equipment: Park bench with back

Hold the back of the bench with hands slightly wider than shoulder width. Walk feet back a few steps so your body forms a diagonal line. With elbows tucked at your side, lower torso to the bench, performing a push-up. Keeping your core engaged and hips lifted, push up to starting position.

 

TRICEPS DIP

Equipment: Park bench

Sit on the edge of a bench and place hands by your hips, fingers forward so you can hold the edge. Lift your butt off the seat and walk a few steps away from the bench. Bending at elbows, lower your body until your upper arms are parallel to the seat of the bench. Push back up to complete one rep.

 

LOWER BODY

BENCH JUMP

Equipment: A bench

Stand facing the bench with knees slightly bent and weight in your heels, prepared to jump. Jump up onto the bench, landing softly with knees bent. Step back one foot at a time to complete one rep.

 

BENCH TOE TAP

Equipment: A bench

Facing a bench, stand one to two feet away and place your right foot on the seat of the bench. You should be comfortably close so your leg bends at the knee. Jump and switch feet, so your left foot is on the bench, right foot on the ground. Continue to switch as quickly as possible, tapping only your toes and maintaining good posture throughout. Complete 10 to 12 reps on each leg.

 

CORE

SWING KNEE TUCK

Equipment: A swing

Start in a kneeling position one to two feet in front of the swing. Using your hands for balance, place one foot at a time on the seat of the swing. Raise knees off the ground and extend arms directly below your shoulders. You should be in a high plank supported by your feet in the swing and your hands on the ground.

Engage your core to pull knees in toward the chest, keeping hands in line with the shoulders. Think about lifting your butt to the sky ( don’t sag!) in order to fully engage your core. Slowly and with control, return to start. That’s one rep. Make this move easier by simply holding a plank for 30 seconds.

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