Fitness Friday: Family Park Workout

30 minute Park Workout

With the nice weather here to stay for a few more weeks, finding ways to manage responsibilities and get in some exercise is a must. One way to do this is to get in a workout while the kiddos get to play outside which means it’s time to hit the park! In this workout you can let the kids play while you keep reaching for your personal fitness goals and get a little bit of sunshine while doing so.


Park Equipment needed

  • Swing set (optional)
  • Park Bench
  • Tree or Wall
  • The ground (bring a mat or towel if you prefer to avoid getting too messy)
  • Kiddos!




WARMUP (5-10 minutes)

Run around and play with your child

WORKOUT (30 minutes)

Time Exercise Equipment
Minute 1              Step Up Right Leg Lead Park Bench
Minute 2 Step Up Left Leg Lead Park Bench
Minute 3 Inclined Pushups Park Bench
Minute 4 Incline Mountain Climbers Park Bench
Minute 5 Jumping Jacks Ground (Standing)
Minute 6 Lunge Right Leg Park Bench or Ground
Minute 7 Lunge Left Leg Park Bench or Ground
Minute 8 Tricep Dips Park Bench
Minute 9 Seated In and Out Crunches Park Bench
Minute 10 High Knees or Butt Kickers Ground (standing)
Minute 11 Lateral Step Up Right Leg Lead             Park Bench
Minute 12 Lateral Step Up Left Leg Lead Park Bench
Minute 13 Inclined T-Twist Park Bench
Minute 14 Plank Park Bench or Ground
Minute 15 Squat hold or Wall sit Ground, Tree or Wall

REPEAT 1X and have Fun!


COOLDOWN (5-10 minutes)

Walk and Stretch with the Kiddos


Every day is different, so having this park workout in your toolbox is sure to help you adapt to the day’s duties while also keeping your family happy and healthy!



We are also here to help! If you’re ready for support or want more information on fitness, drop us an  or give us a call at 877-293-9355 ext. 0!



– Casey Edmonds, CHC

Health Advisor  |  

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