The Ultimate Playground Workout

*Click on exercise name to view a demo video for the exercise. I added an advance alternative to most exercises.

 

Super-set #1: Find a park bench for the first two sets and will be doing higher reps to get the heart rate up and muscles burning. 

3 sets of 15 reps each exercise back to back with 1 min rest after each set is complete.

• Bench Dips– For beginners, bend at the knees and keep body close to the bench. For more advance, straighten the leg. Don’t forget to pause for a second at the top of each rep.
• Bulgarian Split Lunge– Make sure the knees do not pass the toes. If they do, step forward.

Super-set #2: 3 sets of 12 reps each exercise back to back with 1 min rest after each set is complete.

• Step ups to with a Knee Raise– Raise your knee high and squeeze the glute. For more advance alternative, after each rep add a lunge once you’re back on the ground.
• Incline Push-ups or an advance alternative, perform decline push-up.

Super-set #3. For these exercise, we will use the swing as if it was TRX band. By using suspended training, we can take advantage of body weight and gravity to workout every muscle, especially core.

 

3 sets of 10 reps each exercise back to back with 1 min rest after each set is complete.

• Swing Knee Tucks– Place feet on swing, legs together, then raise your hips till the knees are at the face. For an advance alternative, add a push-up after every rep.

Swing Jump Squats– Stand in front of swing, lean back while holding on to the swing, push back glutes, and perform a jump squat. Advance alternative, add a “Y” deltoid flys between each squat.

Super-set #4: Perform next exercises on a swing bar or monkey bars.

3 sets of 8-10 reps each exercise back to back with 1 min rest after each set is complete.

• Hanging Leg Raises– For beginner, bend the knees and for more advance alternative, straighten the leg. Try not to use the momentum, but instead pause between each rep.
• Pull-upsor if your still not capable, try negative pull-ups. Performing negative pull-ups help build the back muscle to gradually perform an unassisted pull-up. Hold on top for five seconds at elbows 90 degrees and slowly let go till the arms are fully extended. Try doing at least three. As you get stronger you can release slower and do more

Bonus Exercise #5- Scissor Swing: Sit and lean back while engaging. Begin a slight swing while scissoring your legs left over right, then right over left. Do as many as you can for 3 sets.

For extra cardio, run around and be a kid again. Because your never too old to enjoy a play ground, Right?