the years to create effective workouts for clients. One of
my favourite places to workout with people is the
playground. When I used to work at the Barrington YMCA,
I used to take clients outside on a beautiful day to enjoy
the fresh air and sunshine. The playground is an awesome
way to get a free workout in while using moves you
don't generally get in a gym. This will challenge and shock
the muscles.
WARM-UP A warm up is important to prevent muscle strains and also get the adrenaline pumping. A good warm up is a light walk/jog around the perimeter of the playground or do some Fast Feet touching the bottom of the slide while pumping the arms at the same time.
LOWER BODY
1. Ladder Step-Up
Holding the rails of the ladder used for a slide or the big wooden structure most parks have, place one foot on the second, third or fourth step. Pushing with the raised leg, lift your body up then lower. For a more advanced workout, don't let the foot not touching the ladder to hit the ground between reps! Do between 15-25 reps to tone and strengthen the quadriceps, hamstrings, hip flexors, gluteals and calves.
2. Swing Reverse Lunge
Place one foot in a swing behind you with shoe laces facing down. Lunge backward with your foot resting on the swing. Perform between 10-15 reps. This will also tone the entire lower body including the quadriceps, hamstrings, gluteals, hip flexors and will work the core as well! Be sure to do the same amount of reps for both legs! This is a great exercise to not only shape and tone the lower body but improve balance as well.
3. Bench Squats
Simply sit and stand up on a park bench. Try changing your stance from narrow to wide. To make this more challenging, try picking up your child while doing the squats or do jump squats for increased intensity. Do between 15-25 reps. This will work the entire lower body as well.
UPPER BODY
4. Park Bench Push-Up
This is a great exercise to strengthen and tone the chest, shoulders, triceps and core. Simply perform a push-up either off the back of a bench or the seat depending on your fitness level. For a more advanced workout, put your feet on the bench and hands on the ground for a decline push-up. The decline push-up can also be done by placing your feet on a swing and hands on the ground if you're looking for an even more challenging version! Try doing 8-15 reps.
5. Monkey Bar Pull-up
This one is tough! The pull-up works the muscles in the back, rear shoulders, biceps and forearms. Have a hard time doing pull-ups? Try placing something under the monkey bars that you can stand on and use to your legs to assist or try jumping up every rep for that extra momentum. Try for 6-12 reps.
6. Swing Row
This is great if the Monkey Bar Pull-up isn't an option. Grab the chains of a swing. Lean back and extend your arms. Pull yourself up toward the swing. For more resistance move your feet closer to the swing set. Perform between 10-15 reps.
6. Swing Triceps Extension
Grab the seat part of the swing and raise it over your head. Lean forward bending your elbows. Extend your elbows keeping your body straight. This exercise is completed the same way the TRX triceps extension is done. You can increase the resistance by moving your feet back under the swing set or decrease the resistance by taking a step forward away from the swing set. Try to complete between 12-25 reps depending on the resistance and your fitness level
7. Swing Biceps Curl
Grab the chains of the swing and lean back with arms extended so the body forms a 45-degree angle to the ground. Keeping the elbow high and in front of your body, bend the elbows pulling your body up toward the swing. Straighten your arms by extending the elbows to return back to the starting position. To increase the resistance take a step forward moving your feet closer to the swing set . To decrease the resistance take a step back away from the swing. Try to complete between 12-25 reps depending on the resistance and your fitness level
CORE
8. Swing Knee Tucks
Get in a push-up position with hands on the ground and feet resting on the seat of a swing, shoelaces down. Slowly bend the knees, bringing them in towards the chest while keeping the rest of the body steady and the core strong. Straighten the legs back to the starting position, and repeat for 15-25 reps.
9. Swing Plank
Place your elbows on the seat of the swing and your feet on the ground. Extend your body so it is in a plank position. The closer you bring your feet together, the more effective the core will be worked. Try to hold plank on the swing for 30-60 seconds. This can also be done by placing your feet in the swing and hands on the ground.
10. Bicycle Crunches
The beauty of this exercise, it can be done anywhere! Laying on your back, move your legs as if you were pedaling a bike. Crunch up and twist your upper body bringing your opposite elbow to your opposing knee. Complete 25 reps each knee.
There are so many options when working out a playground depending on what the playground has to offer for equipment! If all else fails, Get a TRX and use it on the swing or monkey bars. I have trained a lot of people at local playgrounds. It is even more fun to workout at a playground with a friend or two! This is an excellent way for moms and dads to get together with other parents and workout with one another and/or with their children!
Contact me if you would like to learn how to workout at your local playground or to train with a small group!
*Always consult your physician and Certified Personal Trainer before beginning this or any other fitness program to ensure you are ready for strenuous activity.