Long before a global pandemic tested parents with the longest summer break ever, Compass Fitness co-founder Heather Harrington recognized the challenge of working out with a kid in tow. A parent herself, she made sure the South Broadway gym she started with Jillian Keaveny in 2018 offered childcare. Their second location, which will focus on wellness and recovery and is set to open this summer, is just a couple of blocks from their flagship—meaning you’ll be able to follow a barre class with a massage while a licensed daycare worker keeps an eye on your child. In the meantime, try the following routine Harrington designed using a park bench (or the steps to your deck or porch) to sneak in some reps while your young’uns romp. Just repeat the following circuit three to five times.

20 tricep dips: Sit on the bench and straighten your legs, keeping your heels on the ground. Grasp the edge with your hands and scoot your butt forward so your arms are supporting you. Slowly lower yourself until your arms are at an angle between 45 and 90 degrees. Use your triceps to push back up to the starting position.

20 pistol squats (10 per leg): Stand on your left leg with your toes pointing forward. Reach your arms forward and slowly lower yourself into a squat with your right leg extended in front of you and torso bent forward slightly at the hips (grab the bench behind you for balance if needed). Use your left leg to slowly push out of the squat. Repeat on your right leg.

20 sit-to-stand squats: Stand in front of the bench with your legs shoulder-width apart. Slowly sit down on the edge of the bench. Without rocking forward to generate movement, use your glutes and hamstrings to slowly stand back up. 

10 incline pushups: Facing the bench, put your hands shoulder-width apart on the bench and walk your feet backward until you’re in the pushup position with your arms straight. Slowly bend your arms, keeping your elbows tucked in, until they’re at a 90-degree angle. Slowly straighten them. (For an extra challenge, put your feet on the bench and your hands on the ground.) 

30 seconds of incline mountain climbers: Get into a push-up position with your hands shoulder-width apart on the bench. Keeping your core and back straight, quickly bring your right knee toward your chest. Return to starting position. Then quickly bring your left knee toward your chest. Return to starting position and repeat, alternating legs.

Need more ideas? Check out this cute video of Harrington working out with her kid:

Read more: Try another tough workout from Harrington.

Angela Ufheil
Angela Ufheil
Angela Ufheil is a Denver-based journalist and 5280's former digital senior associate editor.