Playgrounds make GREAT gyms! Here is a great workout you can do at almost any playground:
Repeat this circuit 3 times, stopping to rest only when you have to. Once you are able, PUSH YOURSELF AT 100% AGAIN!
BENCH JUMPS (12 reps) – Jump as high as possible, landing as softly as possible with a mid-foot strike. Step down and repeat. If this is too high impact for you try Alternating Step Ups onto the bench, driving the knee up high at the top of the bench.
PUSH-UPS (12 reps) – If you can complete 3 sets of 12, aim for 3 sets of 20. If you can do that, make them harder by wearing bringing your thumb and forefinger together to create a diamond shape while doing your push-up.
BODY ROWS (12 reps) – Find a bar that’s low enough, a set of ladder rungs or gymnastic rings if they are available Make your body into a tight plank, and use your arms to pull yourself up. To make these harder, shift your feet further away from your torso so you are more parallel to the ground and dig your heels in to prevent sliding.
EXPLOSIVE LUNGES (12 reps) – With your hands on your hips, step out with your right leg, and drop your left knee towards the ground. Make sure you step out far enough so that your right knee is not extending beyond your toes, and then explode back up. After doing all 12 reps, switch legs! Hold onto a fence or bench for balance if needed.
DOUBLE CRUNCHES (12 reps) – Life flat on your back with your hands at your sides and your legs bent at 90 degrees. Contract your stomach as you exhale and pull your legs up and your knees towards you as you lift your shoulder blades off the ground and slide your rib cage toward your hips. Your hands will move forward, but keep your attention focused on the contracting of the abs and the ribs and hips meeting. Lower in a slow, controlled fashion and repeat.
Finish this workout with sprints – sprint across a field or large area in the park, then walk back to where you started. Repeat 5 times!
Thanks to NerdFitness for the basis of this playground workout!