Resistance Band Park Workout + Senita Discount Code

You can score major mom points and get #17MinutesStronger by taking your kids and this resistance band workout to the park. I keep an inexpensive, flat resistance band in my car for this exact purpose. It makes it so easy to squeeze in a little workout while my kids get some sunshine and exercise, too. Use your #17MinutesStronger HIIT Timer (40 seconds work/20 seconds rest for 4 rounds), or add 10–20 reps in between swings, slides, and monkey bars.

If you feel awkward exercising at the park, try these simple tips: (1) Recruit a friend. Public humiliation is a little easier to bear with your BFF by your side. (2) Seek out privacy. Scout out a quiet neighborhood park, or arrive before the crowds. (3) Shake it off. Ain't nobody got time to worry what others think! (FYI: they usually don't even notice.)

Check out the summary video for a quick overview, then review detailed explanations of each exercise below. Scroll to the bottom for my review of these beautiful leggings from Senita Athletics, plus a discount code for 10% off anything on their website.

Park Workout Video

Individual Exercises

Resistance Band Lat Pull-downs

  1. Wrap a resistance band around a horizontal bar that's at least a few inches above your head. Grasp each end with one hand.
  2. Step back until there's no slack in the resistance band and your arms are fully extended.
  3. Plant your right foot and step your left foot back into a staggered stance.
  4. Start with your arms fully extended and your hands close together, about eye level.
  5. Using your lats (the muscles in your upper back), draw the resistance band down and back, moving your hands away from each other towards your shoulders and increasing tension until you feel your shoulder blades squeeze closer together.
  6. With control, release tension by extending your arms back to starting position.
  7. Repeat 10–20 reps.

Resistance Band Chest Press

  1. Wrap a resistance band around a vertical bar at about shoulder height. Turn away from the bar, and grasp each end of the resistance band with one hand.
  2. Plant your left foot and step your right foot forward into a staggered stance. With your elbows bent and your hands near your shoulders, there shouldn't be any slack in the resistance band.
  3. Using your pectoral muscles (chest muscles), press the resistance band directly forward, increasing tension until your arms are fully extended.
  4. With control, release tension by bending your elbows and returning your arms to starting position.
  5. Repeat 10–20 reps.

Resistance Band Bicep Curls

  1. Wrap a resistance band under your feet. Grasp each end with one hand. With your arms hanging casually at your sides, there shouldn't be any slack in the resistance band.
  2. Turn your palms forward, and perform a bicep curl by bending your elbows and moving your hands toward your shoulders to increase tension.
  3. With control, release tension by extending your arms back to starting position.
  4. Repeat 10–20 reps.

Resistance Band glute kickbacks

  1. Get down on all fours. Wrap a resistance band around your right foot, and grasp each end with one hand on the ground.
  2. Start with your right knee bent underneath you.
  3. With your foot flexed, press the band back and up, until your right leg is extended directly behind you.
  4. With control, release tension by bending your knee and returning your leg to starting position.
  5. Repeat 10–20 reps on the right; then switch to the left leg.

More Ways to Exercise Outside

If you liked this park workout, I shared another no-equipment park workout on Simple As That. You can also find plenty of body-weight workouts in the #17MinutesStronger Archive. Just sign up for my newsletter to get full access for FREE.

Senita Product Review & Discount Code

 Photos by  Laur Madsen Photos

I'll be honest: I live in activewear. I only wear real pants for special events and when I visit my grandparents. I'm picky, but I don't like to break the bank on workout clothes. That's why I love these affordable, high-waisted capris (in malta) from Senita Athletics.

These leggings hold up exceptionally well during workouts and when I'm chasing kids around the park. They pass the squat test with flying colors, never revealing anything I prefer to keep private. They're smooth and comfortable, and I love the slimming effect of the stitching on the outer thigh. Let's not forget my favorite feature: two deep pockets that are perfect for stashing my iPhone, keys, or even a folded resistance band. These pockets make Senita leggings my top choice for everyday activities, when my kids don't stop handing me "treasures" to carry.

The marathon tank 2 (in navy) also has a convenient iPhone pocket, plus a built-in shelf bra and the prettiest criss-cross shoulder straps. The bra doesn't offer enough support for intense plyometrics, but it's plenty supportive for low-impact resistance training.

Senita Athletics offers so many beautiful patterns; I pinned my favorites here. Use discount code rachelg to receive 10% off any order placed before May 1, 2017.