Playground Workout for Women

The weather outside is GORGEOUS and we're headed to the park for some play time and a picnic lunch!! I just love kicking the soccer ball in the grass with my son and playing "pirate ship" on the slides and monkey bars.

Did you know that the playground is filled with fitness equipment? Yup! That's right, you can use just about every piece of the playground and get a full body workout while your kids are playing right beside you!! Heck, you can even plan your own "mommy and me" workout groups with your friends and help your friends get in shape too!!

Equipment: Swing

The Move: Swing Lunge (Targets Glutes, Hamstrings and Quads)

How to do it:
Stand with your back about one giant step from a one- to two-foot-high swing. Reach back with your right foot and place your toes on the seat. With your arms at your sides, sink into a lunge until your left thigh is parallel to the ground. Slowly return to start. That's one rep. Do 10, then repeat on the other side. 

 
 
Equipment: Jungle Gym Bars

The Move: Pull Ups (Targets Back and Biceps)

How to do it:
Grasp a jungle-gym bar that's 3 to 4 feet high. Keep your hands shoulder-width apart and extend your legs in front of you until your chest is under the bar; place your feet hip-width apart. Pull your chest close to the bar by drawing your elbows alongside your ribs. Straighten arms and repeat. Aim to do five pull-ups; work up to 12 to 15.

Equipment: Swing

The Move: Pike Push Up (Targets Back, Core, Shoulders, Chest, Biceps)

How to do it:
Get in plank position with the tops of your feet on the seat of a one to two-foot-high swing (A). Press your arms and feet down as you lift your hips toward the sky so your body is in a pike position (B). That's one rep. Do 10

 
Equipment: Bench

The Move: Tricep Dips (Targets shoulders and triceps)

How to do it:
Sit on a bench and grip the edge with your hands shoulder-width apart. Scoot off the bench and extend your legs in front of you, bending your knees slightly. Bend your elbows and lower your butt a few inches toward the ground, keeping your back close to the bench; slowly press back up. Do 12 to 15 reps.

 Equipment: Ladder

The Move: Push ups (Targets your chest, shoulders and triceps)

How to do it:
 Stand arm-length away from the jungle gym, with feet shoulder-width apart. Place your hands on a bar that's no higher than your chest. Keeping your body straight and your weight on your toes, bend your elbows until your chest nearly touches the bar. Do 12 to 15 push-ups.

 I hope you found these workouts helpful and are able to incorporate them into your next play date at the park!! Don't forget to pack a clean eating picnic and make it a healthy kinda day!!

Do you want more information on how you can receive support just like this?  Email me or send me a friend request on Facebook and I would be glad to chat with you about the types of support you can get from me as your coach!

I hope to hear from you soon and good luck!!!