Hey, Momma! You got up early to get your workout in, but your little one decided he should join you. You set your toddler up with breakfast so you could push play, but your push-up looked like an awfully inviting horsey ride. I feel your pain – and your pent up energy. Sometimes if we can’t beat them, we can join them! Pile your kids into the car (or simply step into your own backyard), head on over to the playground, and join in the fun with these 5 exercises to work your entire body in ten minutes. (Of course, make sure you keep an eye on your little ones as you do them!)
1. Park Bench Push Up – 10X
Place your hands on the bench slightly wider than shoulder width apart. Step back so your body forms a diagonal line from the ground to the bench. Keeping your core tight and elbows tucked at your side, slightly lower your torso until your elbows form a 90 degree angle and your chest touches the bench. Push up to starting position. To modify, lower your torso a few inches, then push back up to a starting position. Perform 10 reps.
2. Park Bench Triceps Dip – 10X
Hold the edge of the bench with your body facing forward, your feet flat on the ground, and your knees bent. Slowly lower your butt down by bending your elbows back (not out) until your upper arms are parallel to the bench. To modify, lower only only a few inches. Then, straighten your elbows and push up, squeezing your triceps and keeping your core engaged. Perform 10 reps.
3. Monkey Bar Tandem Grip Pull-up – 10X (5 each side)
Grip the bar with your left hand in front of your right hand. Using both arms, pull your body up, shifting your weight to move around the bar. Pull up to the right side, then to the left side. To modify, place one foot on the ladder of the monkey bars to assist with your pull ups or raise your body only a few inches with each rep. Complete 10 reps (5 pull-ups on each side) or until fatigued.
4. Monkey Bar Circle Crunch – 10X
Hang from the monkey bar with your palms facing away from you. With legs together, bring your knees up to the right, circling around to the left and then back down. Then, bring them up to the left, circling around to the right and back down for one rep. Perform 10 reps (5 each side). To make this exercise more challenging, perform the circle crunches from a pull-up position rather than a hanging position. To make it less challenging, bring your knees up to a seated position and twist to the right, then back to the middle, and then to the left for one rep. Complete 10 reps (5 each side).
5. Bench Bulgarian Split Squats – 10X (each leg)
With the ball of your back foot on the bench, position your front leg about two feet in front of the bench so you can lower into a squat position without your knee extending beyond your toes. Keeping the weight on your front leg, slowly lower down to a lunge position until your front thigh is as close to parallel to the ground as possible. Hold briefly, then push back up, squeezing your glutes at the top. Perform 10 reps, then switch legs. To modify, limit your range of motion, lowering down only a few inches before returning to the starting position.
* Bonus Move (not shown) – Bench Jumps
Stand in front of the bench with knees slightly bent. Jump onto the bench and then jump or step back down. To modify, step rather than jump up. Complete 10 reps.
Looking for more exercises like this one? Check out my Exercise Library, download my free 7-DAY JUMP START GUIDE with healthy recipes, simple workouts, and daily devotions, and/or click below for more information about the following workout programs:
21 Day Fix – Simple fitness and nutrition in 30 minutes a day. Great for beginners!
21 Day Fix Extreme – A step up from the basic program to take your nutrition and fitness to the next level.
P90X3 – Burn fat and build lean muscle with 16 different 30-minute workouts. One of my all time favorites!
** For each workout, click “yes” when asked if referred by a coach. Enter Coach ID 235948 for access.
