Open Gym

By
Appears in the September 2019 issue.

By Kristina McGrath

Low humidity and mild temperatures—and the impending threat of the cold weather to come—make September the perfect month to spend as much time as possible outdoors. Instead of hitting the gym, why not head to one of three local parks? Nike Sports Complex (288 W. Diehl Rd.), Meadow Glens Park (1303 Muirhead Ave.), and Commissioners Park (3704 111th St.) all have outdoor fitness stations, plus surrounding jogging paths. Jogging from station to station is a nice way to incorporate cardio into your day’s workout.  

GOAL: Connect with nature, get some fresh air and vitamin D, and get in a great workout. Teens (13+) and adults can tailor the exercises for all fitness levels. Perform three sets of each movement, 10 to 15 reps, resting 60 to 90 seconds between sets.

EQUIPMENT: Each station includes an illustrated guide to the exercises.
Adjust resistance on machines as needed. Search the Naperville Park District’s YouTube channel for videos of each workout.

Pull-Up and Dip

Multiple strength-building exercises for the upper body. Pull-ups work the lats, and dips work the chest and triceps.

Ab Crunch and Leg Lift

Works both the upper and lower abdominals to tone your core. Insert feet into upper bar to perform sit-ups. While lying on bench, hold lower bar and lift legs 90 degrees.

Squat Press

Step under the machine arm to work quads, hamstrings, and glutes. Change the level of resistance by turning the knob on the base for this move that builds leg and hip muscle endurance.

Chest Press and Seated Row

Push out to work your chest (chest press), and pull in to work your back muscles (seated row). Adjust the resistance under the seat.

Assisted Row and PushUp

This upper-body workout exercises multiple muscles with several activities in one station. Bars of multiple heights accommodate all fitness levels.

Illustrations by Ievgenii Volyk