Spring is in full swing and the weather is finally warming up nicely. So instead of going from one air-conditioned, fluorescent-lighted box (work), to another (the gym), why not take your workout outside?
When you get creative, and, well, think outside the box, you can get a great, intense, completely free bout of exercise from your surroundings. If you head into the woods, tree branches and rocks can become your new equipment and weights. But even a more developed piece of landscape offers a whole host of opportunities: the playground.
Your probably haven’t been to a playground in years, unless it was to watch your tyke have a good time. But the great variety of equipment on a playground can also be of use to a grown man who’s looking for a free and fun workout.
Below I’ve put together a strength and conditioning workout where the only equipment you need can be found at your local playground. This workout isn’t for the beginner — it’s pretty intense. But if you want to get back the kind of energy you had as a kid, you’ve got to work out hard and get in shape!
The Playground Workout: Exercises
A couple notes before we begin:
- It’s best to use a playground at times kids aren’t likely to be around — earlier in the morning and later in the evening. Sadly these days, the mere sight of a grown man on a playground automatically makes people suspicious. Having a mustache probably doesn’t help.
- Before you begin these exercises, perform a 10 minute warm-up, such as jumping jacks, plyometrics, or jogging.
Bench Jumps (8-10 reps)
Pull-Ups (as many as you can do)
Pistol Squat w/ Swing (8-10 reps each leg)
Incline Push-Ups (8-10 reps)
Lateral Leap (8-10 reps)
Inverted Row (8-10 reps)
Bulgarian Split-Squat (8-10 reps per leg)
Decline Push-Ups (8-10 reps)
Dips (8-10 reps)
Monkey Bars (once across)
Ab Roll-Out (as many as you can do)
Sprints (one set of 10 40-yard dashes at completion of workout)
The Playground Workout: Summary
- Bench Jumps (8-10 reps)
- Pull-Ups (as many as you can do)
- Pistol Squat (8-10 reps)
- Push-Ups (8-10 reps)
- Lateral Leap (8-10 reps)
- Inverted Row (8-10 reps)
- Bulgarian Split-Squat (8-10 reps per leg)
- Decline Push-Ups (8-10 reps)
- Dips (8-10 reps)
- Monkey Bars (once across)
- Ab Roll-Out (as many as you can do)
Complete this circuit of exercises 3X. No resting in between the exercises. Rest 60-90 seconds between each circuit. Once you have completed 3 circuits, finish the workout with:
- Sprints (1 set of 10 40-yard dashes). Rest as you walk back to the starting line and then immediately take off on the next one.
This workout will take you 30-40 minutes to complete (including warm-up). Have fun!