Think Outside the Sandbox

There’s a good chance that you fall into one of the following categories: Your morning run is getting boring and as it gets cooler outside the last thing you want to do is get out of bed at 530am. Or your children are back in school and you want to make the most of the hour before dinner and bedtime. Or maybe you need to refresh your afternoon social hour at the park while the kids play in the sandbox – not that Starbucks and celebrity gossip isn’t fun, but you could be a little more productive. Or maybe the gym is too expensive (even with the enticing deals) but you still need a workout routine that’s challenging and will get you results.

I tried my new “sandbox” workout the other day simply because I passed by a playground, halfway through my boring run, and felt inspired. People probably thought I was crazy, which was a reasonable observation, but I did it anyways. Plus I guarantee that after I left there were women hanging off the monkey bars and rolling around in the grass just like I was. Because, I decided; it’s a brilliant workout plan.

Always start with at least a five minute warm up and continue to perform bursts of cardio (about 1-2 minutes) between each exercise. This could be marching in place, chasing after children, sprinting in the sand, doing jumping jacks – anything that gets your heart racing.

You can do the exercises below in any order you want – I usually do the tough ones first because my body is not as tired. Try to complete two sets of 12 reps for each. The entire workout should take about 30 minutes.

1. Monkey bar pull ups - this one is very difficult. You’re more likely to see me hanging and kicking my legs around after #4. But I’ll get there someday, and so will you. Keep trying
2. Any step dead lifts – stand as if you were walking down the step with your legs hip-width apart and a slight bend in your knees. Slowly bend forward allowing your arms to drop to your feet, then use your butt and hamstrings to bring your body back up to a standing position
3. Tire swing push – literally push the tire swing around. Focus on engaging your back muscles and side abdominal muscles
4. Waist high pushup – find a railing that’s about waist high and stand back a few feet. Make sure your arms are in line with your shoulders and perform a standing pushup
5. Any step calf raises – stand as if you were walking up the step with only the balls of your feet touching the stair. Lift up to your tip-toes and release
6. Sand squat – can be done on rocks too. The idea is that it’s an uneven ground, forcing your core to work harder. Stand with your legs a little further than hip width apart and bend down as if you’re sitting in a chair. Remember to keep your knees directly over your feet
7. Grassy abs - 25 bicycle crunches, 25 (each) side oblique crunches, 50 basic crunches and 30 seconds in plank position. Learn more about these abdominal exercises here: About.com/sportsmedicine

Good luck!