Playground Workouts: Having Fun While Building the Body You Want
Workout Summary
| Main Goal | Lose Fat |
|---|---|
| Workout Type | Light |
| Training Level | Beginner |
| Program Duration | 8 weeks |
| Days Per Week | 3 |
| Time Per Workout | 45-60 minutes |
| Equipment Required | Bodyweight |
| Target Gender | Male & Female |
Workout Description
Does work have you trapped indoors all day? Enjoy the sunshine by taking your training to the great outdoors with this playground workout routine!
Playground workouts are quickly becoming one of the hottest outdoor workout trends. Using your bodyweight and simple equipment found at most playgrounds, you can get a full-body workout that burns calories and builds muscle.
Advantages of Playground Workouts
What is great about playground workouts? First and foremost is the fresh air, open space, and exposure to sunlight.
These elements combine to improve mental fitness. Exercising outdoors has been linked to greater feelings of revitalization and positive engagement. These feelings include decreased tension, confusion, anger, and depression. Furthermore, being outdoors can help restore mental fatigue and improve focus.
Another advantage is that playground workouts are free and available to everyone. You don’t need a gym membership or fancy equipment – just head to your local park and get started.
Components of Playground Workouts
One of the biggest misconceptions about playground workouts is that they are just for kids. In reality, the equipment found at most playgrounds can be used to perform a variety of exercises that are both fun and effective.
Here are some of the common components of a playground workout:
- Bodyweight exercises: These include push-ups, pull-ups, dips, squats, and lunges.
- Cardio: Running, jumping rope, and agility drills can all be done at the playground.
- Core exercises: Planks, mountain climbers, and leg raises can be done on the playground equipment.
- Stretching and mobility: Use the playground space to stretch and improve your flexibility.
Equipment Needed
To complete this workout program, you’ll need a playground or park with basic equipment. Most playgrounds have enough to get a great workout, including benches, bars, and open space.
If your playground does not have some of the equipment, you can improvise or use alternative exercises.
The Playground Workout Program
The following is a sample of a comprehensive playground workout program. You’ll train three days a week, alternating between upper body, lower body, core, and conditioning exercises.
Perform each exercise for the prescribed sets and reps, and rest for 30-60 seconds between sets.
Upper Body Focus
| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Push-up | 3-4 | 10-15 |
| Wide-grip Pull-up | 3-4 | 10-15 |
| Inverted Row | 3-4 | 10-15 |
| Dips | 3-4 | 10-15 |
| Hanging Leg Raise | 3-4 | 10-15 |
Lower Body Focus
| Exercise | Sets | Reps |
|---|---|---|
| Step-up on Bench | 3-4 | 10-15 |
| Box Jumps | 3-4 | 10-15 |
| Lunges | 3-4 | 10-15 |
| Bodyweight Squat | 3-4 | 10-15 |
| Calf Raises | 3-4 | 10-15 |
Core Focus
| Exercise | Sets | Reps |
|---|---|---|
| Hanging Leg Raise | 3-4 | 10-15 |
| Planks | 3-4 | 30-60 seconds |
| Side Planks | 3-4 | 30-60 seconds |
| Bicycle Crunch | 3-4 | 10-15 |
Conditioning Focus
| Exercise | Sets | Reps |
|---|---|---|
| Jumping Jacks | 3-4 | 30-60 seconds |
| Burpees | 3-4 | 10-15 |
| High Knees | 3-4 | 30-60 seconds |
| Mountain Climbers | 3-4 | 30-60 seconds |
Conclusion
This playground workout program is a fun and effective way to get in shape. Enjoy the fresh air and sunshine while building strength and burning fat. Stay consistent, focus on proper form, and gradually increase the intensity to see the best results. If you have any questions or need further assistance, feel free to leave a comment below.