When was the last time you played on a playground?
SPOILER ALERT: They are still awesome.
We are lucky that our area has so many playgrounds to choose from.
I’ve put together a workout you can do at almost any playground you come across. You will burn calories, work your entire body in a different way, and have a great time while doing so.
NOTE: For the sanity of other parents, I recommend having a child with you or doing these workouts while there aren’t a bunch of kids trying to play.
For this particular circuit, I chose the playground at Weatherly Elementary School. There are 5 exercises that you will do for 30 seconds, then rest for 30 seconds.
Go through the list 4 times total.
Perform a 5 minute warmup, do the workout, then a 5 minute cool down for a 30 minute workout.
Each exercise will have 3 different levels to fit all fitness levels.
1. Swing Pulls
Grab the chains on a swing, lean back until your arms are straight. Keep your body tall and tight, then pull yourself towards the swing. The more you lean back the harder it gets.
2. Step Ups
Find a step, choose a lead leg, step up and down on it. Change the lead leg every set. Make it harder by doing the next higher step. Even harder by using a park bench.
3. Park Bench Pushups
Place your hands just outside shoulder width on the back rest of a park bench, keeping your body in a straight line, lower yourself down, then push as hard as you can against the bench to come back up. Make it harder by putting your hands in the seat of the bench. Even harder with feet in the seat and hands on the ground.
4. Lateral Jumps
Find a barrier or other low object. Stand on one side and quickly step over it side to side. Make it harder by jumping side to side. Even harder with a higher object.
5. Swing Plank
Put your hands in the seat of the swing, straighten your arms, and walk until your body is tall, tight, and at a 45-degree angle. Make it harder walking your feet back away from the swing to decrease the angle. Make it even harder by pushing the swing away from you while keeping the rest of your body in the same position.
These are just a few options for you to try.
I would encourage you to go experiment at one of our local playgrounds. Find new ways to move your body outdoors, you will enjoy the change of pace and your body will respond favorably to the new demands you are placing on it.
If you ever have questions, feel free so send them my way!