Weight Training Outdoors: Jen’s Custom Park Workout
By Jen heath

We all know how nice it is to get outside for some of out physical activity after those colder months, so let me just cut to the chase. Whether you have kids or not, the bottom line is that there are FANTASTIC options for training outside the gym.  Go alone for some time in the fresh air, but don’t think you cannot do this if you have children to take along. This is perfect for them as well! Kids make “great weights”. I put my 40 lb daughter on my back for my pushups for a tremendous exertion. While I do not need her for my workout, she simply plays! Choose exercises that require little or no weight for maximal effort. Read on!

I’m going to make this simple and put on paper my own personal park workout. (Just a side note: I bring my straps with me for the pull-ups) Here’s the basic routine:

Weights Circuit, 1^st time through:

Pullups on the monkey bars or rings:  1 set to failure

Sissy Squats:                                1 set to failure

Leg-under pushups (med grip)          1 set to failure (both sides = 1 set)

Single Leg Squats                          1 set to failure (both sides = 1 set)

**2 minutes active recovery: walking/stretching

Weights Circuit, 2^nd time through:

The circuit keeps the same basis, but adds in some variations. On the second time through, you should change the standing sissy squats to kneeling sissy squats, replace the leg under pushups with regular, wide grip pushups, and change from a standard single leg squat to a pistol squat.

**2 minutes active recovery: walking/stretching

Weights Circuit, 3^rd time through:

On the third time through, change the grip of the pull-up by moving to a different bar (if available), go back to the original sissy squat, change the pushups to triceps pushups, and go back to the original single leg squat variation.

Lastly, I finish off my workout with some HIIT callisthenic intervals. I perform 45 seconds on the work interval which is always followed by 1 minute plus of active recovery/stretching.

Here are some of the common intervals I choose:

Hill Sprints (if available)

Jumping Jacks

Squat Jumps

High Knees

Speed Skates (www.putfile.com/jenheath)

Hip Extension Jumps (www.putfile.com/jenheath)

Jumps front to back (both feet)

Jumps side to side (both feet)

Calve Jumps (like a jump squat, but using only your calve muscles to propel yourself)

Most often I perform these intervals with accompanying rest periods 2-3 times through. This should feel tough after the prior intense weight training. Once complete, I guarantee that you will have gotten one of the best workouts ever…all while soaking up that good old vitamin D!

-Jen Heath

About the Author: 
I was born in Portland, Oregon.  I grew up as an active child…my favorite thing happened to be running around the beach on the Oregon coast. Throughout my younger years, I was always inclined to sports. Local stuff at the YMCA among PE being my favorite thing to do at grade school.

Jen is the creator of FAT LOSS PROS THE ULTIMATE FAT LOSS COLLECTION featured below.

My dad has always been kind of a sports junkie following just about everything…baseball, basketball, hockey, football, even golf and bowling!  I got acclimated to being athletic at a young age due largely in part to the fact that I was exposed to it on such a regular basis.

I started training for competition in July of 2006.  I had a detailed yet simple plan to execute incorporating goal specific nutrition, training, and rest (the hardest part as a mother of our, I assure you).  All of my hard work landed me at 7% bf  and shredded. That night, at the NGA Northern States Competition in Clearfield, Utah, I won my NGA Pro card on my first show. I was one of the best experiences of my life. Words cannot describe how emotional I was that night, knowing that I had taken care of my family (tough work) while at the same time achieving the goal I had set for myself.  Trust me when, I say to you that you can accomplish anything you set your mind to…because it is absolutely true!

In addition to bodybuilding, I am also a fitness and commercial model. I enjoy this because it gives my off-season variety. Rather than bulking or cutting for too long a period of time, it gives me a chance to do both, which my body seems to like.  If you look at some of my pictures, you will see that my smile loves the camera!

In addition to personal successes I have achieved as a trainer, as a trainee and as an athlete, I truly enjoy helping others achieve their goals. It doesn’t matter what the goal…general health and fitness, weight loss, or any aspect of bodybuilding.  I have formulated many individually unique programs that have led many to their goals.  I enjoy doing this as a profession for one main reason: It helps others become their best. That’s what it is all about folks…healthy goals that bring us closer to our personal best.  We are all unique, from our metabolisms to our schedules, all the way down to the quirks that make us who we are.

My Credentials:
NGA Professional Bodybuilder
ACSM Certified Personal Trainer