Fitness Friday: Park tabata workout


KIMT News 3 – Let’s face it, there are plenty of excuses for not getting in a workout, especially when you’re on a vacation where you don’t have easy access to a gym. But, those excuses are no good, because for this workout, all you need is a playground.”

Here’s how this is going to work, we’re doing 8 exercises 8 times each.  We’re doing 20 seconds of work, with 10 seconds of rest in between.

It helps to have a timer, so if you have a smartphone, there are tons of apps out there that will let you know when it’s time to switch.

Also, if you’re anything like me, I’d rather listen to music than hear myself struggle, so I highly suggest headphones and an armband to store your phone.

We’ll start with tuck-in’s on the swings. Get your feet secured, then get into a plank position and tuck your knee’s into your chest.

Go as fast as you can for the full 20 seconds, rest for 10, then go at it again seven more times.

That is how all the exercises work. Complete eight full sets before moving on.

Now, for the lower body. We’ll do some squats. Just be sure to go as low as you can, without letting your knees move too far past your toes.

If you want to challenge yourself, you can stand on a smaller surface like I did.

Next is push ups. These can be done on pretty much any surface you can think of, but try getting creative by using the equipment around you – like some parallel bars.

Speaking of creative, we’re going to go back to abs by doing some hanging sit-ups. It’s a little awkward getting into position, but it’s extremely important to make sure your feet are secure for obvious reasons.

Try going all the way down to where you’re hanging beneath the bar, but only go back as far as you’re comfortable, then sit back up quickly, then repeat.

Be careful not to swing while underneath the bar to really fire up that core.

Now this one is much easier. These are single leg lunges that you can do on a bench, slide or any raised surface, just be sure to switch legs.

Back to arms. Do some simple tricep dips using a bench. Again go as fast as possible while keeping correct form.

For the last leg exercise, find a platform that comes above your knee and do alternating step-ups. If that’s too easy, find something higher.

Finally, we’re going to add in a blast of cardio with jumping jacks.

64 sets and now you’re all done!

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