playgroundworkout
Fitness

5 moves that turn the park into a gym

Squeeze in a sweat sesh while the kids play — it’s easy with this 10-minute playground workout.

Finding time to work out is a challenge — add little ones to the mix, and it can seem nearly impossible. Our fit fix: Start sculpting while the kids play.

“Playground equipment has different angles, levels, and surfaces, so you can get creative with exercises,” says trainer (and mom) Patricia Friberg, star of the Belly Beautiful Workout series of DVDs. “Plus, apparatus like swings challenge your balance and stability, increasing the workload on your muscles.”

It’s not just your body that benefits from a park session: Research published in Environmental Science & Technology shows that exercising outdoors provides a bigger energy boost and is more enjoyable than working up a sweat inside.

Ready to play your way fit? Try this routine, designed by Friberg, which uses common park gear to strengthen your muscles and blast calories. You can pick and choose these exercises and do each as you can, or do it once for a quick (just 10 minutes!) workout.

 

The 10-minute playground workout


Do each exercise for the recommended number of reps, performing 1 minute of cardio (jumping jacks, marching in place, or walking around the playground) between each move. Try mixing up the order of the exercises every time you do this workout.

 

Slide push-up


Get ready: Place hands shoulder-width apart on a slide (the higher they are, the easier the move) and extend legs hip-width behind you.
Go: Bend elbows, lowering chest toward the slide, then push up to the starting position to complete 1 rep. Do 12 to 16 reps.

Push up On Slide

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Bench leg lift


Get ready: Bend over from your hips and stack your forearms on top of a picnic table or park bench. (Your body should be in an inverted L position.)
Go: Raise your right leg to hip height behind you, then lower it until it nearly touches the ground behind you to complete 1 rep. Do 8 reps.
Next, bend right knee 90 degrees. Lift right thigh, pressing heel straight up, then lower leg to complete 1 rep. Do 16 reps. Repeat the entire series on left side.

Calf stretch table

 

 

Monkey bars hanging knee raise


Get ready: Hang from a bar with hands shoulder-width apart and palms facing forward.
Go: Tighten your abdominals, then bend your knees, raising them toward your chest. Extend legs to complete 1 rep. Do 8 to 12 reps.

Monkey lift

 

 

Swing plank pull


Get ready: Get in a push-up position, with the tops of your feet on a swing, and your hands shoulder-width apart on the ground.
Go: Bend your knees, drawing them toward your chest as you pull the swing forward. Extend your legs to the starting position to complete 1 rep. Do 8 to 12 reps.
If this is too challenging, keep your legs extended and hold the plank position for 60 seconds.

Swing push up

 

 

Swing bridge curl


Get ready: Lie faceup on the ground with your heels on a swing, legs extended and arms on the ground at your sides. Lift your hips until your body forms a line from your heels to your shoulders.
Go: Bend knees, bringing heels toward your butt, lower hips until they nearly touch the ground, then extend legs to complete 1 rep. Do 10 to 15 reps.
If this is too challenging, skip the curl: Simply lift and lower your hips.

pelvic lift swing

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