Total Body Playground Workout

Hit the playground for a total body workout Hit the playground for a total body workout

Hit the playground! Here is a fun, total body workout that can be at any playground

Hit the Playground!

Here is one of my own playground workouts. It is a total body workout focusing on the larger muscle groups first. It also incorporates the principle of active rest with a series of strength training movements. All you need is playground equipment and a jump rope.

Warm up 

Break a sweat by walking around the playground. Move your arms as you walk so that blood is pumping through the lower body and upper body for 3-5 minutes. 

Once you are warmed up and breaking a sweat you can move to the next phase of the workout.

TIPS! - When jumping rope always stay facing children and never jump rope too close to them. Move quickly from one movement to the next in order to keep your heart rate elevated. With each exercise you will repeat a high intensity, active rest movement with a strength training movement. Repeat one after the other to complete one set.

Muscle Group - Legs | Movement - Squats

  1. Jump rope 50 times
  2. 12 deep squats (knees behind the toes, all the weight is on the heels as if sitting in a chair)
  3. Repeat both movements, 3 sets total

Muscle Group - Legs | Movement-Lunges

  1. Jump rope 50 times
  2. Walking lunges, 6 on each side
  3. Repeat 3 sets total

Muscle Group - Back | Movement - Pull Ups

  1. Jump rope 50 times
  2. Pull ups to fatigue, hands wide with palms away from face gripping the monkey bar (not a chin up). Most women can only do one, give it a good try. Use legs if needed to push off the ground with a controlled raise.
  3. Repeat 3 sets total

Muscle Group - Chest | Movement - Push Ups

  1. Jump rope 100 times
  2. 12 push ups on flat surface (knees OK if needed)
  3. Repeat 3 sets total

Muscle Group - Shoulders and Back | Movement - Reverse Lateral Raise

  1. Jump rope 100 times
  2. Reverse Lateral Raise - stand to the side of a piece of sturdy equipment that is about hip height. Put your arm out to the side and rest your hand on the equipment. Feet are shoulder width apart ready to do a squat. Slowly and carefully lower your body in squatting position and use your shoulder to slow the squat down so that resistance is added to the shoulder. Then slowly push your body back to a standing position with your back/lats. Have your shoulder do as much of the work as possible. 12 on each side.
  3. Jump rope 25 times in between sides
  4. Repeat 3 sets total (you will be doing each side 6 times)

Muscle Group - Biceps | Movement - Pull Ups

  1. 50 jumping jacks
  2. Bicep Pull Up/Chin Up - hands on monkey bar, palms facing your face. Grip the monkey bar. If your feet touch use the ground the least amount possible. Using biceps to raise and lower body. Do as many as you can.
  3. Repeat 3 sets total

Muscle Group - Triceps | Movement - Tricep Dip

  1. 50 jumping jacks
  2. Triceps dips on steps of playground stairs. Place hands on step, finger tips are toward your back, elbows are pointing away from your body. Feet are on the ground. Slowly lower your body down to the ground then raise it up again. 12-15 repetitions.
  3. Repeat 3 sets

Muscle Group - Abdominals | Movement - Hanging Abs

  1. 50 jumping jacks
  2. Hanging from a monkey bar pull your knees in to your chest and lower slowly 6-8 times
  3. Repeat 3 sets

Cool Down

Take a moment to walk around and allow your heart rate to return to normal. 

Breath deeply and stretch. 

A Love of Fitness

Playground workouts have a dual purpose. The workout will not only increase your strength and fitness levels, but as a parent or caretaker it's an opportunity to teach by example and help increase a child's lifetime love for fitness!

Susan Chapman

Susan Chapman holds a Masters Degree in Public Health and an undergraduate in health education. She is a group fitness instructor and certified personal trainer and has helped others achieve their fitness goals for over a decade. Endurance running is her favorite sport and she has competed in several marathons, half marathons and other races. Her passion in life is her family which includes her husband and 5 boys under the age of 9. She knows what it is like to be a busy mom and still try to make fitness and healthy eating a priority. You can follow her Facebook page 'Fit Family Meals' and blog spot.

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