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20-Minute No Equipment Park Workout

When it comes to fitness, I have the same goals every week: make it to the gym at least three times. Maybe once a month I get it done, the rest of the time I’m happy with one real workout a week. As a momma to a 1 ½ and almost 3-year-old, there’s always someone that needs my attention or if I’m honest, other things that I prioritize on my to-do list. One way to make sure I actually follow through is to incorporate fitness into the activities I’m already doing, like taking my kids to the park .

I know I’m not the only momma with this problem, so I talked to BRICK Los Angeles Manager and Head Coach Erica Giovinazzo about some new combinations to no-equipment moves that you can do at the playground — there are a couple even the kids will have fun with!


Burpee + Air Squat:

Instead of just doing a regular ol’ burpee, switch it up by adding an air squat. Jump to the ground, jump your feet to your hands (or step up if you need to), jump 2″ in the air and then drop it into a full squat. Try “Death by burpee + air squats” where every minute you add 1 rep. First minute do 1 burpee + air squat. Second minute do 2x burpee + air squats. Third do 3. Continue the sequence until you reach your limit.

(I modified my burpee + squat by taking out the jump before the squat.)

Push-up + Mountain Climber:

Spice up your push-up by adding a mountain climber after each rep. Try 5 + 5: 5 reps then rest 5 seconds.

Kid Sprints:

Pick a tree or a swing to run to, and run run run with your kids!

Bear Crawl + Crab Walk:

Bear crawl 50 feet and crab walk back 50 feet. You’ll feel your shoulders, glutes, and hamstrings for sure. This is another movement that you can do with your kids. Switch on and off — you bear crawl, then your child bear crawls. Then you crab walk, then your child crab walks. Try 4 to 6 rounds.

Bench Split Squats:

5 rounds of 10 on each leg. Stand facing away from a bench and put the top of your back foot up on the bench. Go 3 seconds down to the bottom of the lunge, hold the bottom for 1 second and then stand up. This is a guaranteed booty burn.

“You could combine all of these into a full workout,” adds the NIKE Master Trainer. “For 20 minutes while your kids play, get as many rounds as you are able:”


1 sprint

2 bear crawl + crab walks

4 push-up + mountain climbers

8 bench split squats

10 burpee air squats

Ravelle Worthington is a wife, momma of three, and the founder of Mommy Brain.Follow her on Instagram here.

Join the Mommy Brain private community where members can have open and honest discussions about all the parts of motherhood, whether that’s parent/child-related, self-care, life after becoming a mom, divorce, career changes, intimacy with your partner — there are many layers to who we are as women and as mothers. This is the space to talk about it all!

Videos and photos provided by author.

By Mommy Brain, December 22, 2017
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