{"id":4268,"date":"2021-04-08T01:00:30","date_gmt":"2021-04-08T01:00:30","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=4268"},"modified":"2026-10-13T16:31:51","modified_gmt":"2026-10-13T16:31:51","slug":"spring-workout-plan","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/spring-workout-plan\/","title":{"rendered":"Spring Workout Plan: Spring Into Fitness!"},"content":{"rendered":"

Spring has sprung, which means warmer weather and longer days. Together, this makes it the perfect time to start a new spring workout plan!<\/p>\n

Exercising outside is one of the best ways for women to improve their cardiovascular health and build a strong toned body.<\/p>\n

Research has shown<\/a> that exercising outdoors may account for some of the psychological benefits of exercise for women as well.<\/span><\/p>\n

On top of that, studies<\/a> have shown that people who combine outdoor with indoor physical activity report more positive emotions and well-being associated with exercise.<\/p>\n

But, this can be difficult in the ice, snow, and freezing winter temperatures.<\/p>\n

And the oppressive heat of summer can make exercise tough as well!<\/p>\n

The spring weather is the perfect middle ground between the extreme heat of the summer and the bitter cold of winter.<\/p>\n

There are numerous ways to enjoy the spring months while enhancing your strength and endurance.<\/p>\n

You can get creative with your current workouts to reinvigorate your fitness routine or try some fresh, new workouts.<\/p>\n

Ready to build your spring workout plan?<\/p>\n

Want to lose 20 lbs before summer? Check out these 12 tips for quick weight loss<\/a>!<\/em><\/h3>\n\t\t
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Utilize Playground Equipment for Your Own Circuit Workout<\/h2>\n

Exercising outdoors doesn\u2019t have to just mean walking, running, or biking along a trail.<\/p>\n

While these are great cardio activities, mixing it up with some strength and resistance activities will really spice up your spring workout plan.<\/p>\n

One way to get creative with your workouts is to take a lesson from your kids and get out on the playground!<\/p>\n

Most parks have equipment that you can use to create a challenging circuit workout.<\/p>\n

These circuit workouts will get your heart pumping as you build strength while sweating outdoors.<\/p>\n

Warm-Up<\/h3>\n

Jog around the park for five minutes to get your heart rate up and muscles primed for your workout.<\/p>\n

Follow this up with some dynamic stretches and then jump into the main workout.<\/p>\n

Pull-Ups<\/h3>\n
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  • Hang from a pullup bar or monkey bars and pull yourself up until your chin is higher than your hands.<\/li>\n
  • If there is no bar available, you can do these using a tree limb.<\/li>\n
  • If you can’t do a full pull-up, try using an underhand grip and do chin-ups instead.<\/li>\n
  • Aim for 5 reps, but if you can only do one to start that’s OK!<\/li>\n
  • Each week you will gain strength and be able to increase your reps.<\/li>\n<\/ul>\n

    Side To Side Bench Hops<\/h3>\n
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    • Find a park bench that doesn\u2019t have a back and stand to one side of it.<\/li>\n
    • Place a hand on each side of the bench.<\/li>\n
    • Bend at the waist and knees and jump your body to the opposite side of the bench.<\/li>\n
    • Land on both feet and then quickly jump back to the other side.<\/li>\n
    • Repeat the hops back and forth as quickly as you can for 30 seconds.<\/li>\n<\/ul>\n

      Tricep Dips<\/h3>\n
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      • A lot of parks will have a set of parallel bars to use for this exercise.<\/li>\n
      • Raise yourself above the parallel bars and then lower your body until your upper arms are parallel to the ground.<\/li>\n
      • If there are no bars available you can do tricep dips on a bench or step.<\/li>\n
      • Aim for 10-12 reps.<\/li>\n<\/ul>\n

        Alternating Step Up Lunge<\/h3>\n
          \n
        • Place your left foot on a park bench so that your hip, knee, and ankle are all bent 90 degrees.<\/li>\n
        • Drive through your left foot and jump up as you switch feet in the air, landing with your right foot on the bench, and your left foot on the floor.<\/li>\n
        • Continue alternating legs with each rep until you complete 8-10 reps on each side.<\/li>\n
        • Repeat the circuit 3-4 times.<\/li>\n
        • Finish off with a cool-down jog around the park for five minutes.<\/li>\n<\/ul>\n

          This backyard workout will improve your strength, cardio, flexibility, and mobility. And, it requires NO EQUIPMENT!<\/em> <\/p>\n