Playground Workout

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I’m often asked, “How do you stay fit?”

I have an unfair advantage – my husband is co-owner of Crossfit West Des Moines. Even with easy access, we mommas know it is never “easy” to schedule ME time when our kids are little. Never!

When my schedule doesn’t allow me time to hit the gym, I try to get creative. My kids and I take daily walks to the park near our house. Often, we are the only family there, so it is a perfect time for me to get a little workout in.

Complete Playground Workout

The Exercises:

1) Legs: Step-ups

Great for butt, hammies, and quads.

step-ups

Place one foot on a step or low bench. Keeping your body aligned with shoulders over your hips and your core tight, lift your body weight onto the foot on the step. Raise your knee up to 90 degrees. Slowly lower back down and take both feet to the ground. Step up with the other leg and repeat. Variation: If your bench is higher than mine, raise up on one leg and end with both feet standing on the bench.

2) Arms: Modified Pull-ups

Great for triceps and biceps, as well as your core.

pull-ups

Hold on to the monkey bars and bring your feet up to rest on the playground. You want to be a good distance away where you are not too scrunched up and can keep your back straight and your core tight. Using your arms and not your legs, pull yourself up to where your chin meets the bar. Variation: Move your hands farther apart or closer together to work a different part of your arms.

3) Core: Plank Knee Lifts

Great for core and butt.

planks

Similar body movements to the step-ups, but now you are horizontal. Place both feet on the bottom of the slide and push up on your hands like you are in push-up position. Slowly bring one knee up to your chest. Make sure not to pike your butt up in the air. You want to keep your back flat. Straighten your leg out again and place your foot back on the slide. Repeat with the other leg. Variation: If you find this exercise challenging, don’t do the knee raises – just hold the plank position. This will still have your core burning (in a good way, of course).

The Workout:

Here are two ideas on how to put all three exercises together.

10for10 workout3 for 10 workoutThe blue, 10 for 10 workout would include a little more cardio in the exercises, as it would be continuous for 10 minutes. The pink, 3×10 workout is a good option if you are a beginner, busy chasing a toddler, or simply looking for some strength training.

Good luck on your playground workout. I’d love to hear how you make exercise work in your busy schedule. How do you get creative with your workout? 

I know you may feel silly at first, but think of it this way: it’s better to feel silly and be proud of yourself than to feel guilty for doing nothing! It’s time for all the mommas to take over the playground!!

2 COMMENTS

  1. I love this post! I’m not certain I’d actually do exercises on the playground equipment for fear of what other people may think (hehe!), but I love the encouragement to get creative and just make it work! Yesterday during the kids’ swimming lessons, I did my cardio in the adjacent park, and I felt SO good about myself afterwards–not only because I had exercised, but also because I had used my time wisely.

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