The park is a great place to keep your kids active in our technology driven world. But don’t forget, you need exercise, too! Today we have an excuse-busting, full-body playground workout for busy parents. All you’ll need is a swing, slide, monkey bars, and a bench, to entertain the entire family!
Full-Body Playground Workout
Single Leg Lunges
Stand about 2 feet from a bench and bring your right foot on top of the bench. With your left foot in front, lower yourself straight down, making sure your knee doesn’t go past your ankle. Lower until you have a 90 degree bend in your left leg. Hold for 2 counts and slowly come back to standing. Complete 20 reps and then repeat on the other side.
Hanging Knee Tucks
Seek out the park’s monkey bars for this exercise. Come to a hanging position, with your hands shoulder width apart. Using your core, lift knees up to your chest. Hold for a 2 second count and lower for a 2 second count. Repeat.
Come into plank position with the tops of your feet resting on a slide or other sturdy surface. Stack shoulders over wrists and make sure to have a straight spine and strong tummy. Leading with your chest, bend your arms and lower down. Press yourself back up.
Begin in downward facing dog. Using your core, lift your feet off the ground and jump from side to side. Continue for one full minute.
For this exercise, use a sturdy bench or stair. Stand feet hip width apart. Then, lower your body down into a squat, stacking knees over ankles. Swinging your arms for momentum, jump up onto the bench or stair. Stand up and step down one leg at a time.
Beginner’s Note: If you’re new to box jumps, try stepping up one leg at a time instead. Ask a trainer to show you how to do a proper box jump next time you’re at the gym.
Plank Knee Tucks
Find the swingset for this one. Come into plank position with the tops of your feet resting on the swing. Stack shoulders over wrists and make sure to have a straight spine with a strong tummy. Take an inhale and bring knees to chest. Exhale and extend legs back.
Place your hands on a bench, with your back facing the seat. Extend legs a few feet in front of you, knees bent. Make sure hands are pointing towards your body and core is tight. Bend at your elbows, lowering to 90 degrees and holding for a 2 count. Press yourself back up and straighten arms.
For this exercise, you’ll need to use a crack in concrete or even an imaginary line. Stand feet together. Then, quickly jump back and forth over the line. Keep core tight the entire time and pump hands for additional momentum.