Summer is officially here and I love it. I love all the time we get to spend outside. For some, summers can make it challenging to get in a workout. Many parents are used to dropping the little ones off at school or preschool and then getting in their workout. With the kids home, it can make it tough, but it can be done. When I don’t feel like dragging my littles to the gym and we just want to get outside, a playground workout is my quick go-to workout.
It doesn’t matter the age of your kids, this can be done! For me, I stick mine in the stroller and part of my warm up is running to the playground or doing at set of sprints on my way there. Sometimes I also throw in a resistance band in the stroller. Once we get to the playground, they can play and I can get in a quick 20 minute workout using just the playground equipment or add a little more resistance and use my band as well. It is really a win-win for everyone.
Playground equipment really offers a variety of things that can be used for a workout. All the platforms can be used for a variety of jumps, set ups and push ups. I love to use the monkey bars for jumping pull ups, arm hangs, and negative pull ups. And just doing the monkey bars with your kids is great for arm strength too!
In this workout all you will need is yourself and the playground equipment. Make sure your playground has a bench, and a platform of some sort. The first part of your workout will be 10 minutes and done on the way to the park. Once you are there, your kids can play and you can get in a bodyweight strength workout.
Sprints: On the way to your park or playground do 30 seconds of sprints followed by a 30 second walking recovery. Your sprint is just that: your sprint. By the end of the 30 seconds you should be out of breath. If you don’t have a park near, do the sprints when you get to the park. If ten sprints is too many for you, cut it in half!
If you have questions on any of the exercises, click on a link for a video:
Box Jumps: Find a platform that you can safely jump up onto. You choose the height. When you jump onto the platform, land with your knees bent and absorb the impact through your legs. Instead of jumping down, please step down.
Decline Push: Using a platform of your choice, put your toes or knees on the platform and your hands on the ground. Lower your chest to the ground and get as low as you can.
Single Leg Step Ups: Place one leg on the top of the bench. Step up, the other leg, lightly tapping the bench before lowering. Complete 12 on your right side and then 12 on your left side.
Tricep Dips: Using the same bench you did for the single leg step ups, place your hands on the bench and feet on the ground and lower your upper body. Make sure your elbow stay pointed straight back.
Overhead Walking Lunge: Instead of using a weight for this, bring your arms straight above your head and keep them close to your ears. Elevate your shoulders and lock your elbows. If you want, pack a towel with you and hold onto each end of your towel.
Flexed Arm Hang: Now it is time to use those monkey bars. With your palms facing you, hold yourself up (I recommend chin above the bar) in a flexed position. If yo can’t hold yourself for the whole 20 seconds, that is okay- do it as long as you can. This is a great time for your kids to count for you!
Once you are finished with your workout, play with your kids- they will love it! They also might want to join in on your workout too. My kids love to count my reps and it is a great learning experience for them too. My little M is getting quite good at squatting and lifting his arms up. Set the example, show them what it means to take care of yourself so you can have the energy to keep up with them for years to come.
Next time you don’t think you have time to get a workout in, think again. Go to the park with your kids and get a workout in while letting them play- it will make everyone happy!
Your turn- tell me!
How do you workout with your kids around for the summer?
What is your favorite exercise to do outside?