Well, welcome to DIY Boot Camp!! I'm going to show you some exercises you can do in your local playground, park or garage. This is just a quick workout to start. You can do as many rotations of the moves as you have time for. If people want to see examples of more exercises, just let me know.
A well-rounded fitness program is composed of three things: aerobic exercise, strength training and stretching exercises. This workout will have a little bit of everything. Most things you can do with your own body weight and playground equipment, but you can also add a jump rope and a ball (a basketball, for instance). You will need a watch with a second hand or stopwatch, also.
Let's begin!
Start by walking or slowly jogging for five minutes to warm up.
Okay, now let's go to work!:
With each exercise, remember to do things slowly and deliberately, letting your body weight give you resistance. Keep your abs tight. This will help strengthen your core. Do each rotation for three minutes, unless otherwise stated. That means that you repeat the rotation if you finish in less than three minutes.
10 triceps dips/10 pushups--that's the goal. Use a park bench for the dips. If you have to stop and rest after a few, that's okay. Just keep going. You can do the pushups "girl-style" or "guy-style" or against a wall or other stationary object, as shown. Alternate the dips and the pushups for 3 minutes.
Run/walk x 3 minutes
10 crunches alternating with 10 back extensions x 3 minutes. When you do crunches, make sure that you're not bending your chin to your chest. Keep your neck long and straight and your head neutral, fingers touching the sides of your head. You can mix it up by bicycling your legs while you crunch, doing a reverse crunch by lifting your hips, or by alternating touching your elbow to the opposite knees. Back extensions are done while lying face-down, arms straight above you like Superman. Then contract your back muscles as you raise your arms and legs--slowly and deliberately up, slowly and deliberately down.
Run/walk x 3 minutes or jump rope x 3 minutes
20 squats/10 walking lunges. If you have a ball with you, find a sturdy wall. Stand about 3 feet away from the wall. Squat holding the ball at your chest. When you stand up from the squat, throw the ball at the wall like you're passing it to someone. Catch the ball and squat. Throw/catch/squat/up. Throw/catch/squat/up. When you do the walking lunges, step forward firmly onto a flat foot, front knee in line with the front ankle, back knee tries to touch the ground. R/L = one lunge. You can sneak in a core exercise by holding your ball in front of you with your arms straight and twisting towards the right when you step out right, then the left when you step out left (does that make sense?). If you have knee problems, walk or run x 3 minutes.
Walk/run x 3 minutes
10 pull-ups and 10 hanging crunches. This may be the trickiest part of the workout. You can start by trying jumping up to the pull-up. Modify the hanging crunch by hanging with the knees bent at 90 degrees for as long as you can. Work up to it. You can do it!
Walk/run x 3 minutes
Now it's time to stretch. Make sure you stretch just to the point of tension and hold the stretch 20-30 seconds. You worked your arms, legs, back and abs, so take the time to gently stretch everything.
Let me know if you think this was helpful/not helpful/full of crap, or if you want to get together sometime for a run-through.
Have fun!! Diane
