Final Summer Push: 3 Fun Workouts to Make the Most of Your Labor Day Weekend
This Labor Day, instead of letting your fitness take a backseat, embrace the opportunity to move your body in enjoyable ways.
Labor Day weekend often feels like the bittersweet end of summer. It’s a time for backyard BBQs, soaking up the last rays of sunshine, and enjoying a well-deserved break. But while relaxing is key, it’s also a perfect opportunity to get in some fun, active workouts that embrace the spirit of the season before fall officially arrives.
Instead of seeing it as a disruption to your routine, think of your Labor Day workout as a celebration! It’s a chance to get outside, try something a little different, and move your body in ways that feel good and are truly enjoyable. Here are three fun workout ideas that you can easily fit into your long weekend, whether you're at home, visiting a park, or enjoying a local trail.
1. The "Park & Play" Bodyweight Circuit
No gym? No problem! Your local park is a fantastic outdoor gym. The open space, fresh air, and natural elements can make a bodyweight workout feel less like a chore and more like an adventure. Grab a water bottle and a towel, and head to a nearby green space.
Warm-up (5 minutes): Light jog around the perimeter of the park, arm circles, leg swings.
The Circuit (Repeat 3-4 times, rest for 60-90 seconds between rounds):
Squats (15-20 reps): Use a park bench for support if needed.
Push-ups (as many as you can): Use a bench or picnic table for an incline push-up if ground push-ups are too challenging.
Walking Lunges (10-12 per leg): Focus on your balance as you move across the grass.
Bench Dips (10-15 reps): Use a sturdy park bench.
Plank (30-60 seconds): Hold a strong, straight line from head to heels.
Bonus: Finish with a few sprints across the open field or some playful jumping jacks!
Cool-down (5 minutes): Gentle stretching, focusing on legs, chest, and shoulders.
Why it's fun: The changing scenery and fresh air make it more engaging than indoor workouts. You can also bring a friend or family member for a partner workout!
2. The "Scenic Stroll or Power Walk" Adventure
Labor Day is ideal for exploring. Whether it's a new trail, a charming neighborhood, or a dedicated walking path, a good walk or power walk can be both a workout and a mini-adventure. It's low-impact, great for clearing your head, and allows you to take in your surroundings.
Choose your route: Look for local walking trails, state parks, or even just a long, interesting street you haven't explored before.
Set a goal: Aim for a specific distance (e.g., 3-5 miles) or a time (e.g., 45-60 minutes).
Incorporate variety:
Intervals: Alternate between a brisk power walk (where you're breathing hard) and a more relaxed pace.
Hills: Seek out routes with inclines to get your heart rate up.
Bodyweight stops: Every 10-15 minutes, stop for 10 squats or 5 push-ups against a tree.
Why it's fun: It combines exercise with exploration. Put on a great podcast or some motivating music, or simply enjoy the quiet of nature. It's a fantastic way to destress.
3. The "Backyard Sports & Games" Burn
Who says a workout can't be pure fun? Gather your family and friends for some classic backyard games that will get everyone moving and laughing. You'll be surprised how quickly time flies and how many calories you burn when you're having a good time.
Classic options:
Frisbee: Get those steps in as you chase the frisbee.
Badminton or Volleyball: Great for agility, jumping, and upper body movement.
Tag or Red Light, Green Light: If you have kids (or are just a kid at heart!), these games are fantastic for quick bursts of cardio.
Water Balloon Fight: A surprisingly intense and refreshing cardio workout on a warm day!
Create a "Field Day": Set up a few different stations and rotate through them for a fun competition.
Why it's fun: It's social, doesn't feel like a workout, and creates great memories. Plus, a little friendly competition can be a huge motivator!
This Labor Day, instead of letting your fitness take a backseat, embrace the opportunity to move your body in enjoyable ways. Whether you prefer a quiet walk, an energetic park circuit, or some playful games, make activity a part of your celebration. You'll return to your routine feeling refreshed, re-energized, and ready to tackle whatever comes next!