Remember when you were a kid, and you'd spend countless hours swinging, sliding, pushing, hanging and climbing at the park or playground? You didn't realize it then, but you weren't just playing—you were also getting some pretty amazing exercise. Life may not be as carefree as it was back then, but you don't have to be a kid to turn workouts into child's play. We asked trainer Tamara from The Workout Mama for her favorite exercises to do at the playground. You won't need any fancy equipment and because many of these are compound moves (working more than one muscle group at a time), you can quickly get in a full-body workout and still enjoy some play time afterward. RowsMuscles Worked: Shoulders, trapezoids, lats Beginner: 10 Reps Intermediate: 15 Reps Advanced: 20 Reps
![]() Image and exercise courtesy of Tamara at The Workout Mama Squats Muscles Worked: Glutes, Quads, Hamstrings, Core Beginner: 10 Reps Intermediate: 15 Reps Advanced: 20 Reps Image and exercise courtesy of Tamara at The Workout Mama(If you're not working out with your children, you can always push an empty swing or squat near another piece of playground equipment for balance.)
Swing Pike Muscles Worked: Shoulders, Chest, Core Beginner: 5 Reps Intermediate: 10 Reps Advanced: 15 Reps
![]() Image and exercise courtesy of Tamara at The Workout Mama Swing Single Leg Squats Muscles Worked: Glutes, Quads, Hamstrings Beginner: 6 Reps (Each Leg) Intermediate: 8-10 Reps (Each Leg) Advanced: 12 Reps (Each Leg)
![]() Image and exercise courtesy of Tamara at The Workout Mama Jumping Pull Ups Muscles Worked: Core, Shoulders, Lats, Biceps Beginner: 1-2 Reps Intermediate: 5 Reps Advanced: 10 Reps
Would you consider doing any of these workouts at your local playground? Have you ever done any of these workouts before?
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Comments
Reminds me of he fun that can be had in our parks and playgrounds. Had forgotten now that the kids are grown. Time to play more.
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