It’s always a blast helping junior scale a rock wall, or catching a squealing kiddo as she launches herself down the big kid slide, but there are other ways to get your own blood pumping. From climbing ropes to slide lunges, scroll down for 10 workout moves that’ll have you burning major calories while the kids play.
photo: Colby Lindeman via Body by Colby
Plan the Workout
Before lacing up and hitting the playground, it’s important to prep your workout. We asked Colby Lindeman, mom of two, physical trainer, and owner of Body by Colby, how long and how many circuits will do the trick. Check out her tips and a few favorite moves below.
Intervals are awesome because they work for any level of fitness—from beginners to pros. For beginners, opt for 30 seconds work and 15 seconds rest, then either jump to the next excerise or repeat before moving on. If a challenge is needed, ramp it up to 45 seconds work and 15 seconds rest. For a super-charged workout, try the Super Setting: alternate between two exercises, two times each for 45 seconds work, 15 seconds rest. Complete the full circuit two or three times depending on fitness level.
One of the coolest thing about a playground circuit is the ability to mix it up and change the sequence whenever you need a challenge. Feel like doing more sprints? Go for it! Too many kids on the slide? Focus on your upper-body instead! The flexibility is perfect for parents. The moves below can be arranged in any way, on any day.
Pick the Moves
Rope Climb: Biceps, Shoulders, Quads, Core
Rope climbing is super popular in CrossFit; it really is a total body workout. If you see one, take the opportunity to climb up, jump down, climb up, jump down, for the interval time. This also works with a climbing bar, which you’ll find at most playgrounds.
Park Bench Dips: Triceps
This move is a classic because it’s effective and can be done just about anywhere. Face outwards from the bench while keeping your knees at a 90-degree angle and arms straight; dip down until arms are parallel to the ground, then return to the starting position keeping your back straight and core tight; repeat for allotted interval.
Monkey Bar Crunch: Abs and Arms
Not only will you be using major upper-body strength hanging on the monkey bars, but your midrift will get in on the action too. After pulling legs up from the ground, use your abs to bring knees as close to your chest as possible before lowering legs to slightly touch the ground. Lift and lower for the entire the workout interval.
Slide Climb: Biceps, Shoulders, Quads, Hamstrings
This move is best left for an early morning visit to the park when there aren’t a lot of little players in action! Firmly grab the side of the slide, then step by step, climb up to the top; this helps build agility as well as gives the shoulders, thighs, and core a great workout.
Bench Toe Taps: Cardio Blast
Jump from one foot to the other, tapping toe on the bench in front of you. Continue moving from leg to leg until the rest period.
Swing Planks: Core
There are several ways to do a swing plank. One option is to rest forearms on the swing with legs stretched out in a V; which provides more stability. Another option is to have legs in the swing seat, arms out on the ground in a pushup position; which allows for swing pikes, and other core moves. A final, more challenging option is to keep arms in the swing seat and legs as straight as possible in the plank position for the entire interval. Watch out! In reality this move is a lot harder than it looks.
Playground Push Ups: Chest, Shoulders, Triceps
Start with arms out, keeping body straight and weight on your toes, then bend elbows until arms have hit a 90-degree angle, then return to starting position. Repeat until the rest period.
Slide Lunges: Quads, Glutes
Start with one foot balanced at the bottom of the slide. Place hands on your hips and bend your front leg until your knee has reached a 90-degree angle (don’t let knee stick out past toes), then slowly straighten your leg and return to starting position; continue movement until rest period. This move is great for your backside and legs, but be sure to keep an eye out for kiddos wanting to take their turn on the equipment.
Park Perimeter Sprints: Cardio Burst
This move is an easy cardio burst that’ll boost calorie burn. Simply sprint around the perimeter of the playground or to a designated spot and back for the duration of the interval.
Swinging Criss Cross: Core
Sit on swing, then lean back to a 45-degree angle. With your legs tight and toes pointed open legs to a V position, then criss cross back and forth, calf over calf, while attempting to keep the swing as still as possible
Do you workout at the playground? Share your moves in a Comment below!