It was sunny and my running shoes were calling me to get out and enjoy a nice run. But my toddler must have been feeling the same because she wanted to come too. It would have been easy to leave her at home with dad, but I’m sure glad I didn’t. We came up with a compromised by creating a walk/run PLUS circuit workout and both had a great time.

So next time you’re at the playground, or when you find a little trail loop in your neighborhood, look for a few benches. I brought my daughter’s bike. I got her all setup, then I started jogging. When I came to a bench, I stopped and added a little strength session, keeping my eyes on my gal as she burned around and got her own exercise!

At the bench, I did 10-15 reps of each exercise:


  1. Squats: Face away from the bench about 18 inches and lower bum to tap down and return to standing. Add a two-foot jump to increase the intensity.
  2. Incline Pushups: Face toward the bench with hands on the seat or back in plank position and lower chest down bringing your elbows to 90 degrees. Make it a decline pushup with toes on the seat and your hands on the ground for more a more advanced move!
  3. Step ups: Face the bench and step up onto the seat. Step back down and repeat. Make sure to alternate which foot is leading at the next bench and be sure to step with your entire foot (including your heels) on the bench. Make it a knee repeater to bring it up a level.
  4. Tricep Dips: Face away from the bench and walk your feet away from you. Tuck your elbows in and lower yourself down by bending at the elbows. Try lifting one leg if you want a challenge.

Walk/run to the next bench and repeat. By the time I was done my exercises, my little one had caught up and we headed on to the next bench for another round. It would also work great for Mamas with little ones in a stroller who want to walk between benches.

At Hot Mama Fit we’re all about family, fitness and FUN and this workout sure fits the bill. Give it a try and then let me know what you think!

Guest blogger: Kyra Atilla, Hot Mama & Franchise Owner
Owner, Hot Mama Health & Fitness Red Deer South
To connect with Kyra, please email