Fit Bit Friday 40

Good morning Friends!

Happy Friday! I hope you’ve had a great week. Mine seems to have flown past, and I’m really looking forward to relaxing this weekend. I plan to squeeze a run in tomorrow morning, and of course, make the trek to see my mum for Mother’s Day. But before we kick off the weekend, let’s talk fitness. After a couple weeks of guest posts, I’m pleased to report that I’m back with a new Fit Bit Friday workout for you!


Work It Out

We’re venturing outside this week, bloggies. No gym, no treadmill, no machines, no dumbells! Lace up your running shoes because we’re headed to the park!


The Walk in the Park Workout

Don’t be deceived – this isn’t quite as easy as the title makes it sound! I love today’s routine because it allows you to get out of the gym and into the gorgeous fresh spring air.  You’ll want to find a location that has a hill you can run repeatedly, as well as a bench for the strength exercises. A park is ideal, but if you want to improvise elsewhere then that’s fine too. 😉


Start off by doing a short cardio warm-up – perhaps jogging to the park that you choose. You’ll then alternate between strength sets and cardio spurts. Each round of strength work gets longer as you go, and the cherry on top of the workout is a cardio blast made up of 4 parts that you’ll do as fast as you can. When you’ve finished, be sure to cool down with a stretch and keep those legs moving (for example, by walking back home).

Click here to print the PDF.

Here are a couple of visuals to demonstrate the less-intuitive moves:

Bench step-ups with knee raise:


Bench split squats: You can do this one with your arms at your sides, or behind your head to challenge your balance.


Turn It Up

My roommate will likely kill me for posting a T Swift video today (she’s really not a fan) but this is a fabulous workout jam! Today’s tune is a metal cover of Sparks Fly by Taylor Swift and while I wouldn’t consider it metal at all, I do like the pounding beat of the guitar and drums booming in my earbuds when I’m running and lifting. You won’t find Miss Swift appearing in this video though – just a dude jamming on his guitar. I think he’s pretty awesome.

Good, don’t you think?

Have A Read

Alrighty friends, I’m off for now, but I’ll see ya back here on Monday! Before you go, tell me…

  • What workouts are on your agenda this weekend?
  • In the spirit of Mother’s Day on Sunday, are there any fitness activities that you and your mother/daughter both have in common? I definitely didn’t get my running talents from my mum, but she and I both like swimming. In fact, she’s the one that got me into my early-morning fitness regimen. When I was younger, she’d always go for a swim before we got up for school, and sometimes I’d go with her. To this day, both of us still enjoy our morning workouts and you can usually find us up at the crack of dawn!


  1. says

    enjoy your visit with your mom on sunday, angela! and fingers crossed that we have nice weather for running tomorrow a.m. (i’m going out, too!).
    my mom loves to walk, as do i. it’s funny – my mom’s routine is set in stone: you can practically set your watch by her departure time of 7:30 a.m., without fail. mom started walking when she retired about 15 years ago and lost 35 pounds which she has kept off!
    i love walking to do my errands, and walk every day.

  2. says

    I love this new song!! Very talented guy.
    Have a great time with you Mom this weekend!
    My Mom and I are so ridiculously similar, it kills me. But she’s not that good at baking. Heh… that’s where I have her beat. But her curries? UNBELIEVABLE. Oh man, that woman knows how to make a curry.

  3. says

    Fun workout..I love outdoor workouts! Its cold and rainy here today, so I went to the gym and kangoo jumped for cardio then did the TIU bikini booty workout…love it! I have also been doing more yoga..I think I went 3 times this week! 🙂

  4. says

    Love this workout!! I run in the park pretty regularly so I am going to definitely keep this one handy. I’ve never thought to do strength training on a bench while at the park! The most creative I’ve gotten is running up and down every set of stairs I come to as I pass them on my run. An extra burst about 6-7x during my runs! Love it. Over the weekend, I’m hoping to get in a 5-6m run and hopefully go on a walk with my mom on mother’s day! Unfortunately, my mom doesn’t really work out but she does enjoy a nice long walk every now and then so I try to get her out for one whenever I see her!

  5. says

    What a great motivation to get outside and workout! It’s easy to forget that you don’t have to hit the gym all the time to get a good workout. I wish I’d had this yesterday afternoon but instead did and quick run and some yoga on my own.

  6. says

    This work out looks AHMMAZING! I am so excited to get outside and try it out!
    My main workout is the Starbucks 10 km race in Unionville tomorrow!

  7. says

    When I was much younger and still home schooled, my mother would take me to Curves with her! All the older ladies got such a kick out of my eleven year old self. Now, I appreciate that my mother gave me her appreciation for the outdoors and gardening. It’s great physical activity, and so nourishing to the soul.

  8. says

    Love the park workout! I’ve been loving the warmer weather that allows for outside workouts! Since I teach a couple of classes a day, that makes up most of my workouts, but I’m also planning on taking a Pilates reformer class and getting in a few outside runs!

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