As a parent, it’s not always easy to find time for yourself, especially when it comes to exercise. Additionally, you may not want to pay for a monthly gym membership. Fortunately, there’s another solution that you should consider. From swing sets to monkey bars, playgrounds offer beneficial equipment that you can use to stay fit.
Here are a few workouts to try at your local park. As always, remember to warm up before each session!
1. Park Bench Dips
This move works to tone your arms and strengthen shoulder muscles. A bench dip targets your triceps, as well as your chest. It’s suitable for all fitness levels, and you can adjust your form if you want to make this move a little more comfortable.
Look for an elevated surface, like a park bench. You’ll want to complete three sets of 10 repetitions. Here’s how to do park bench dips:
- Sit down on the bench and place your hands on either side.
- Use your arms to hold you as extend your legs outward.
- Dip down until your elbows bend at a 90-degree angle.
- Push your body back up. That’s one repetition.
As you work through each set, make sure to keep your core still. You can also keep your legs at a 90-degree angle if a plank position seems too difficult.
2. Slide Step Climbs
Here’s a move that you can try whether you have a backyard playset or a local empty park to use. This workout targets your core, as well as your shoulders and things. Plus, you’ll experience a stair exercise as you come down to complete another repetition.
Locate a straight slide. A windy slide could work, but it’s best to use one that’s wide and even. You’ll want to move continuously for around 45 seconds. Then, rest for 30 seconds before you start again. Complete as many runs as you wish. Here’s how to do slide step climbs:
- Stand at the bottom of the slide.
- Use your arms to help you balance as you walk up the slide.
- Walk up the slide.
- When you reach the top, run down the steps.
- Return to the original position. That’s one repetition.
You can move as quickly as you want for this exercise. If the slide seems too steep, you may want to choose another slide or move more slowly so that you don’t fall.
3. Swing Pistol Squats
Here’s an effective workout for leg day. At first, this move may seem a bit tricky since it uses one leg. That said, you can progress toward a pistol squat with ease. This exercise helps build balance and agility. You’ll also see positive improvements for your lower body muscles, like your glutes.
To start, locate a swing. You’ll use this equipment to hold onto as a way to stabilize your movements. Remember to check the swing’s temperature beforehand, as metal materials can cause burns when they’re too hot. You’ll want to complete 10 repetitions per leg. Here’s how to do swing pistol squats:
- Grab the swing. Pull it back so that you can use it as leverage.
- As you move into a squat position, extend one leg outward.
- Keep this leg straight as you engage your core.
- Return to the original position. That’s one repetition.
This assisted move can help you transition into pistol squats without any help.
4. Inverted Ladder Rows
Many workout fanatics love to use rowing machines. They’re a productive tool for when you want to target your shoulders, back and arms. If you can’t access this equipment, you can use a ladder to achieve the same results. You can also think about this exercise as a reverse push-up.
Look for a ladder that has a wide gap between the ground and the rung. You’ll need to position yourself here, so it’s best for there to be a lot of space. You’ll want to complete three sets of 10 repetitions. Here’s how to do inverted ladder rows:
- Lie under the first rung with your hands gripped firmly on the bar. Extend your legs outward.
- Pull your chest upward until it reaches just below the bar.
- Lower your body back down. That’s one repetition.
Be sure to engage your core as you perform this exercise. If you need to modify this workout, it may help to bend your knees as you pull your body up.
5. Monkey Bar Crunches
This workout uses monkey bars to condition your upper body as you use your arms to lift upward. Additionally, you’ll notice how this exercise transforms your abs. You can try this move as a regular pull-up, or you can pull your knees to your chest to engage your core.
Find a spot underneath the monkey bars. If your park doesn’t have monkey bars, you can use any overhead bar. You’ll want to complete as many as you can before you become too tired. Here’s how to do monkey bar crunches:
- Place your hands on the bar above you.
- Use your arms to pull yourself up.
- As you pull yourself up, push your knees up to create a mid-air crunch. Your chin should rise above the bar.
- Lower yourself down. That’s one repetition.
You should make sure that you don’t put too much pressure on your arms for this workout – grip your thumbs over the bar and curl your wrists a little to combat overuse.
Try These Exercises at Your Local Park
Your neighborhood playground offers tons of workout equipment – for free! Try these moves whenever you need to get outside for some physical fitness.