Remember when exercise meant taking your two-wheeler out for a spin, playing kickball with friends and chasing fireflies? As kids, we weren’t looking for a workout when we headed to the playground, but we sure were getting one!

And if you think the neighborhood playground is just for kids, think again! Monkey bars, swings and a park bench can easily become all you – and your kids – need for an effective total-body workout.

Since the jungle gym is a popular destination for your kids when it’s time to play outside, why don’t you join them and get in a workout of your own. Here are some moves the whole family can do using nothing more than monkey bars, a swing, a bench and a little imagination:

Warm Up

Jog around the playground at a slow, relaxed pace for five to 10 minutes, then mix in some skips, walking lunges, arm circles and jumping jacks.

Monkey Bar Climb

Most of us swung on monkey bar as kids, but you might be surprised at how challenging it can be to swing and climb your way across a monkey bar ladder now that you’re an adult. This playground staple may have been designed for play, but it’s also the ideal piece of equipment for working on building the upper body and back strength needed to perfect a pull-up. Here’s how to master the monkey bar:

1. Watch the kiddos scamper across the bars first, then grab onto the first set of rungs and move down the bars, alternating one arm at a time on each rung (if the bars are kid-height, bend knees to lift legs completely off the ground).
2. Move down and back as many times in a row as possible, reducing the amount of swinging to gain momentum.

Skip to My Lou

When skipping around the playground, kids are unknowingly getting in a killer jump training workout that’s great for shaping legs, especially on grass or sand, so follow suit! Plus, you can work in a great cardio burst when you skip the perimeter of the playground for 60 seconds in between exercises.

Bench Push-Up

This is a fantastic exercise that can be adjusted for any skill level – which is perfect for the kiddos of any age.

1. Using any bench with a back, hold the back of the bench with hands slightly wider than shoulder width. Walk your feet back a few steps so your body forms a diagonal line. (The further away you walk, the harder the move will be.)
2. With elbows tucked at your side, lower your body to the bench, performing a push-up.
3. Keeping your core engaged and hips lifted, push up to return to the starting position. To make the move harder, use the seat of the bench instead of the back.

Swing Row

1. Stand facing a swing (or tire swing) and hold the chains so that your arms are straight out from your chest.
2. Lean back until your body forms a 45-degree angle to the ground.
3. Keeping shoulders down and back, pull your body to meet your hands, bending your elbows straight back.
4. Slowly and with control, lower back to the starting position. Want more of a challenge? Lean back even more to start.

Step-Ups

This exercise works both balance and strength and can be done on any step or on a bench.

1. Start with one foot completely on the step or bench, standing tall, core engaged.
2. Pressing into the foot on the step or bench, lift off of the back foot, standing all the way up, shoulders pulled back.
3. Try to hold this position for five seconds without tapping the lifted foot on the bench or ground.
4. Repeat 10 times all on one foot and then repeat on the other side.

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by admin | October 12th, 2016