Today I was felt like getting creative and was looking for a new and fun workout to do. I headed over to the park/playground across the street from my apartment to warm up, and discovered a way I could incorporate the playground into a workout circuit. After you warm up, my circuit went as follows:
I started with Bulgarian squats; facing away from the swing, rest the top of one foot (mainly just the toes) on the swing. Step the other leg out far enough that when you drop down into a lunge/squat, your knees don’t extend past your toes. Drop down until your thigh is parallel with the ground, then rise back up. This simulates a TRX Suspension Trainer and works on your stability and balance. Complete exercise on both legs for :45 seconds each.
Next, I went to a step that leads up to the slides. Simply jump up with both feet, and jump back off the step with both feet, making sure the full foot gets on top of the step. :45 seconds.
Next, simply pull-ups/chin ups on the monkey bars or any bar you are able to freely hang from – for this exercise, complete an amount that is comfortable for you. *A modification = push ups – :45 seconds, all you can do.
Moving to the end of the slide, I did alternating single leg jumps; stepping on the slide edge and pushing off the ground with the opposite leg into a jump, driving the knee up. Switch legs in the air, again driving the knee up. :45 second interval.
Next, find a park bench or step for :45 seconds of tricep dips. Placing your hands on the edge of the bench, elbows facing back and legs straight out, slowly drop your body down and then push back up.
As a transition…I went to the basketball court and did some shuffle runs. I used half of the court and I started on one edge…starting off I shuffled down and back three times, staying in a low athletic position, and then did 10 squat jumps (squatting down as if sitting in a chair; thighs parallel to the ground, then explode up). Rest. Then, down and back two times. 10 squat jumps. Down and back one time. 10 squat jumps.
If you want to modify the shuffle into shuttle runs, that also works as a good option for cardio!
Once the shuffle run has been completed, start back at the beginning with the Bulgarian squats and go through the circuit again. (The second and third times you do the basketball court shuffles/shuttle runs, the alternate exercise will change; please see below)
Here is the circuit laid out:
SET #1
Bulgarian Squats on Swing (:45 seconds per leg)
:15 sec rest
2 Foot Jumps on Step (:45 seconds)
:15 sec rest
Pull Ups/Push Ups (:45 seconds)
:15 sec rest
Alternating Single Leg Jumps on Slide (:45 seconds)
:15 sec rest
Tricep Dips on Bench (:45 seconds)
:15 sec rest
Shuffle Run
-3x down and back; 10 squat jumps**
-2x down and back; 10 squat jumps**
-1x down and back; 10 squat jumps**
1 minute rest
REPEAT CIRCUIT 2 MORE TIMES
**(2nd time in the shuffle run, replace squat jumps with 10 burpees)
**(3rd time in the shuffle run, replace squat jumps with 10 mountain climbers on each leg)
Now I have a whole new view of the playground as I walk by everyday! What different spaces can you utilize near you to get in a great workout?
No excuses; there are millions of workout options out there, now get out there and do it!
Have you found any unique places to workout?
