Friday, June 8, 2012

Total Body Playground Workout


Here is one of my own playground workouts. It is a total body workout focusing on the larger muscle groups first. It also incorporates the principle of active rest with a series of strength training movements. All you need is playground equipment and a jump rope.


*When jump roping always stay facing children and never jump rope too close to them. Move quickly from one movement to the next in order to keep the heart rate elevated. With each exercise you will repeat a high intensity, active rest movement with a strength training movement. Repeat one after the other to complete one set.

Warm up 
  • Break a sweat by walking around the playground. Move the arms as you walk so that blood is pumping through the lower body and upper body for 3-5 minutes. 
  • Once you are warmed up and breaking a sweat you can move to the next phase of the workout.
Muscle group-legs/movement-squat
  • jump rope 50 times
  • 12 deep squats (knees behind the toes all the weight is on the heels as if sitting in a chair)
  • repeat both movements 3 sets total
Muscle group-legs/movement-lunge
  • jump rope 50 times
  • walking lunges 6 on each side
  • repeat 3 sets total
Muscle group-back/movement-pull ups
  • jump rope 50 times
  • pull ups to fatigue, hands wide palms away from face gripping the monkey bar (not a chin up) most women can only do one, give it a good try. Use legs if needed to push off the ground with a controlled raise.
  • repeat 3 sets total
Muscle group-chest/movement-push ups
  • jump rope 100 times
  • 12 push ups on flat surface (knees ok if needed)
  • repeat 3 sets total
Muscle group-shoulders and back/movement-reverse lateral raise
  • jump rope 100 times
  • Reverse lateral raise - stand to the side of a piece of sturdy equipment that is about hip height. Put your arm out to the side and rest your hand on the equipment. Feet are shoulder width apart ready to do a squat. Slowly and carefully lower your body in squatting position and use your shoulder to slow the squat down so that resistance is added to the shoulder. Then slowly push the body back to a standing position with the back/lats. Have your shoulder do as much of the work as possible. 12 on each side.
  • jump rope 25 times in between sides
  • repeat 3 sets total (you will be doing each side 6 times)
Muscle group-biceps/movement-pull up
  • 50 jumping jacks
  • bicep pull up/chin up- hands on monkey bar palms facing your face. Grip the monkey bar. If your feet touch use the ground the least amount possible. Using biceps to raise and lower body. Do as many as you can.
  • repeat 3 sets total
Muscle group-triceps/movement-tricep dip
  • 50 jumping jacks
  • Triceps dips on steps of playground stairs. Place hands on step finger tips are toward your back elbows are pointing away from the body. Feet are on the ground. Slowly lower the body down to the ground then raise it up again. 12-15 repetitions.
  • repeat 3 sets
Muscle group-abdominals/movement-hanging abs
  • 50 jumping jacks
  • Hanging from a monkey bar pull your knees in to your chest and lower slowly 6-8 times
  • repeat 3 sets
Cool Down
Take a moment to walk around and let everything return to normal after the workout. Stretch all the muscles that have been incorporated. Most of all enjoy those kids and keep and eye on them. They grow too fast!



Here are some links to other sites and playground workouts

http://paulsfitnessblog.blogspot.com/2011/08/playground-conditioning.html

http://www.parents.com/parenting/moms/healthy-mom/get-fit-at-the-playground/

http://www.parents.com/baby/health/lose-baby-weight/full-body-playground-workout/

http://www.youtube.com/watch?v=tAusT54ygpE

http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=204441&sc=3047


Happy Healthy Eating!

- Susan

I am guessing you're a busy mom like me so please take advantage of my free meal plans and save yourself time and money.

1 comment:

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