Do you hate paying for that monthly gym membership or being stuck inside your home doing the same old workout DVD day in and day out? Moms, are you wondering how you can get back into shape but still entertain your kids? Then these 6 playground workout ideas are just for you! You can still get a great, full body workout by using the nearest playground equipment.
- Offset Squat
Targets: Thighs and Butt
For the offset squat you will stand with your right foot on the slide and your left foot on the ground beside it, shoulder width apart. Bend your elbows at your sides and hold your hands in fists. Squat, then rise back into starting position. Do 10 reps, and switch sides. Continue on doing 3 sets.
- Swing Crisscross
Sit on swing, holding on to chains. Lean back 45 degrees extending your legs out in front of you, feet together and toes pointed. Open your legs slightly forming a “V” then cross your left calf over your right. Tighten up your core muscles, holding the swing as still as possible. Hold for 30 seconds then return to the “V” position for one count. Now, cross your right calf over your left holding for another 30 seconds. You have now completed one set. Continue on doing 12 to 15 sets.
- Jungle Gym Pull-Up
Targets: Back and Biceps
Most playgrounds will have at least one high bar. Grab bar with hands shoulder width apart, palms facing away from you. Jump up, bending elbows and pull yourself up until your chin is above the bar and your legs are extended towards the ground. Hold for 10 seconds, and then return to starting position. Do 4 reps and 3 sets.
- Bench Dip
Targets: Shoulders and Triceps
Find an empty bench and sit on it gripping the edge, shoulder width apart. Scoot off the bench, extending legs out in front of you and bending your knees slightly. Keeping your back close to the bench, bend your elbows and lower your butt towards the ground. Slowly press back up. Continue on doing 12 to 15 reps.
- Slide Lunge
Targets: Butt and Thighs
Stand in front of the slide facing away from it and rest your left foot on the bottom of the slide. Place your hands on your hips. Now, Bend your right knee until your thigh is parallel to the ground. Note: Do not let your knee go out in front of your toes. Return to starting position by pressing through your right heel. Continue on doing 12 to 15 reps and then switch to other leg.
- Plank-Pike Pushup
Targets: Arms and Abs
Getting into a plank position put your legs on a swing and your hands shoulder width apart on the ground. Lifting your hips towards the sky, bring your feet towards your arms forming an inverted “V” with your body. Extend your body down to the starting position, then bend your elbows and lower your chest down toward the ground. Push up towards starting position. Continue on for 10 reps completing 3 sets.
[1.] Shape Magazine – http://www.shape.com/fitness/workouts/power-playground-workout