Butt Busting Park Workout

Good morning! I thought I'd share a really fun butt busting workout that you can do in your local park.

Warm Up:
Begin by walking for 5-10 minutes, gradually increasing your pace, getting your heart rate up.

Moving Lunges: Do 1 set of 15 repetitions each leg (Watch your form. See my post on how to do lunges and squats)

Stretch: Your legs and butt.

Picnic Table Push-Ups: Do 1 set of 15 repetitions (Or however many you can get without breaking form.)

Find a picnic table (a wall works, too). Place both hands on the end of the table and extend your body into a push-up position. Keep your abs tight and your body straight as an arrow.Lower your body as far as you can and then return to your starting position.

Intervals: 5 2-minute running intervals, making each interval faster than the previous one. Walk or jog between intervals to recover.

Return to the picnic table. When's the last time you had a drink of water?

Picnic Bench Step-Ups: 1 set of 15 reps each leg
Use the bench of the picnic table as a step. With one leg, step up, then SLOWLY lower yourself back down. Switch legs. Watch your form! Do not let that knee go over your toe and don't let yourself fall off of the bench. If you have any knee pain STOP. If the bench is too high, you can find some other kind of elevated object at the park to use, such as a step or a curb or a platform that makes up a piece of playground equipment.

Stretch: Your legs and butt.

Picnic Table Dips: 1 set of 15 repetitions
Sit on the picnic table's bench facing away from the table. Put your hands on the edge of the bench keeping them close to your body. Walk your feet away from the bench. Keeping your back very close to the bench and your body nice and straight, slowly lower your body towards the ground and then return back up.

Intervals: See above.

* If you want, you can repeat this cycle two or three times. Then:

Cool Down:
Jog: A light pace for 5-10 minutes, gradually slowing it down to a nice, slow walk.

Stretch: All muscles used today.

You can do this workout three or four times a week, just not on consecutive days.

Enjoy!

Disclaimer:
Again, do this workout at your own risk. Ask your doctor before you begin. This is a workout designed for a healthy individual. If you feel any joint pain, nausea, shortness or breath, etc. stop immediately and seek medical help. If you have knee issues, it's probably better that you avoid lunges and step-ups. At some point I will post some information about knee exercises.