Tired of “working out”? Try playing instead! Head to a playground with these simple moves, break a sweat, and have fun at the same time! The best part: you don’t have to bring any equipment with you.
The workout plan: After doing a dynamic warm-up, complete 8 to 12 repetitions of each exercise in the main workout before moving on to the next. Want a bigger challenge? Increase the number of repetitions of each move, or up the total number of sets to increase the difficulty and calorie burn.
Dynamic Warm-up (4 to 6 repetitions of each move)
- Squat and reach overhead
- Knees ups
- Bottom kickers
- Arms criss-cross
- Side reaches
THE MAIN EVENT (Repeat the entire set 2 to 3 times)
1. Push-ups Find a bench or fence. Start with your spine long and neutral, with legs about hip width. Drop your chest towards the bench or fence and fully press back up. (Do 8 to 12 reps.)
2. Tricep dips Sitting on a bench or platform, start with hands underneath your shoulders and just outside your hips. Scoot your hips off the bench or platform and keep your feet underneath your knees (knees at 90 degrees). Flex your elbows to drop your hips without putting too much strain on your shoulders. Engage your triceps and press your hips back up, maintaining a neutral spine. (Do 8 to 12 reps.) To increase the difficulty, straighten your legs, requiring you to press up more of your body weight.
3. Rings pull-ups (assisted or full pull) Find a set of rings.Using your feet on a bench or platform to support yourself, grab one or two rings with an underhand grip, and pull your body up for a pull-up, and then release slowly. (Do 8 to 12 reps.) To increase the difficulty use only one leg for support, or do a full pull-up from a hanging position.
4. Holding parallel bars (or hanging abs) A stiff-arm hold is challenging enough to keep arms straight and shoulders down while maintaining a long body. Don’t let your shoulders creep up to your ears! (Do 8 to 12 reps.) To increase the difficulty, add a knee tuck to work your abdominals.
5. Step-ups Find a bench or low platform and step up with your right leg to a full standing position and switch sides. Make sure your entire foot is on the platform or bench before you step. (Do 8 to 12 reps on each leg.)
6. Sand sprints Designate a short lane and do sprints at your best effort, or a 7 to 8 on the Rate of Perceived Effort (RPE) scale. Depending on how much space is available space, complete 8 to 12 sprints lasting 20 to 30 seconds each. [Not pictured.]
7. Frog jumps in the sand In a sand box, jump in place or jump forward, depending on your space. Make sure your hips, knees, and ankles flex as you squat and use your arms to help balance and swing you forward. (Do 8 to 12 reps.)
Try the workout and let us know what you think in the comments below!