Stay Active With This Playground Workout Perfect For Any Park

Think you don’t have time to fit in a workout with kids running around? Think again! Head off to the park to complete this workout that will challenge beginners and experts alike. We collaborated with Fitness and Nutrition Coach Nicole Johnson-Bozlee to create this playground workout. It’s perfect for busy mommas looking to get their fitness on.

Warm Up

Jog to the playground, or take a lap around with your stroller once you arrive at the park for a brisk warm-up. Then perform 20-30 walking lunges while pushing your stroller. Make sure to push off with your hind leg by digging your heel into the ground. Don’t let your front knee wander in front of your toes. Avoid this by sitting back into the lunge instead of leaning forward. Hold your abs in tight to help maintain balance and breathe out upon lunging forward.

Side Sumo Squats

Sumo squats are great for activating your glutes and quads. Starting with feet together, step out with your right leg and lower yourself into a wide squat. Stand and bring your right leg back to the left one. To make this exercise more challenging, find a platform to offset your feet. Feel free to hold onto your stroller handle for a little extra help with balance. Perform 2 sets of 10 reps on each side.

Monkey Ring Swing

This exercise engages your lats, back, and shoulder muscles. Grab a bar (or ring) and swing over to the next bar. Alternate arms so you are working both sides. Concentrate on keeping your lats and shoulders engaged. Make sure to bend your knees so you are fully off the ground. To make this exercise more difficult, take wider swings. Try to complete the monkey bars four times.

Tricep Dips

Working your triceps helps take care of these dreaded bat wings! Dips can be performed anywhere with two railings parallel to each other. Hold on to each railing and straighten your arms with your knees bent. You should now be supporting all your body weight with your arms. Bend your elbows to 90 degrees, lowering your body down. Then push back up. Do two sets of five reps, or to failure.

Pull-ups or Chin-ups

While holding the monkey bars, bend your knees and lift yourself until your chin passes your hands. To do this, engage your upper back and lats while squeezing your biceps. Pull up without swinging your legs, hold and release slowly from the top. Two sets of three reps. If you cannot perform a pull-up, use any means to get your chin to your hands and hold to failure.

Knee Tucks

Using a swing, place your feet on the seat part of the swing and get into a push-up like position. Your hands should be shoulder width apart, back should be straight, and feet should be level to or slightly higher than shoulders. With controlled movements bring your feet towards your body by bending your knees. Do not let your back dip or round – try to keep it as straight as possible. Keeping your abs tight will help your core stay strong and straight. Complete 2 sets of 15 reps.

Inverted Swing Pulls

Hol onto the swing chains or seat (whatever is more comfortable) with straight arms and dig your heels into the ground. Your body should be straight from heels to head with arms held out. Engaging your core, upper back, and biceps, squeeze your shoulder blades together and pull yourself upwards. To make this exercise harder or easier re-position your feet. The steeper the angle (feet walked forwards), the harder it will be. Perform 2 sets of 10-15 reps.

Weighted Stroller Curls

With your kiddo in the stroller and hands under the handlebar, squeeze your biceps and lift upwards slowly. Focus on keeping your shoulders back and tucking your elbows to your sides. Lower the stroller back to the ground in a smooth, controlled motion. Standing on a bench or ledge will give you more of a challenge. Perform 2 sets of 10 reps.

Mountain Climbers

Using the slide or another platform, begin in a modified push-up position. Bring one knee to your chest, then alternate. Engage your abs and keep your back straight. The lower your upper body is, the more difficult this exercise will be. Perform 2 sets of 30 reps.

Upright Knee Tucks

While sitting on a slide, bench, or other raised surface, engage your abs and extend your legs. Bend your knees and bring your feet in straight. Make sure you are keeping your back straight (it’s okay to lean back a bit and support yourself with your hands). To make this exercise more difficult, and work other muscles, bring your knees to one side while bent. Extend your feet back to center, then bring your knees to the other side. Perform 2 sets of 15 reps.

Push-ups

Place your hands on a platform with feet on the ground. Shoulders should be back with shoulder blades held tight. Make sure to keep your elbows tucked and engaged your core to help your back stay straight. Bending your elbows, lower your upper body to the platform and then raise back to the starting point. Looking forward instead of down forces your shoulders and back to stay in the correct position. To make this exercise more difficult, hands and feet can be level or feet can be raised. Complete 2 sets of 10-15 reps.

Optional:

Fireman Pole Climb

Using feet and hands, climb up and down the pole several times. For an extra challenge, try to use only your hands.

Rope Pull Wall Climb

Place your feet on the wall, and use the rope to help you “walk” up the wall. Walk up and down the wall several times.

Finisher

Take another lap around the playground with high knees. Bring your knees up to your chest with toes pointed downwards. Land on the balls of your feet and propel yourself forward with each step. Complete a second lap with butt kicks. With each step, bring your heel towards your butt before stepping forward.

Stretch

Remember to get a great stretch in after completing your playground workout. Stretching keeps the muscles limber and flexible which helps to improve muscle tone. Stretching is also a great way to help your body cool down after a workout.

Have Fun

Most of all, have fun with your playground workout and your kiddos! Keeping it fun and getting everyone involved helps you stay motivated. Next time the kids are begging to go to the park lace up your sneakers instead of reaching for flip-flops. Perfect for busy, active mommas on the go, this playground workout fits into your life where you have time – and requires no equipment!