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The Playground Workout



Why should the kiddos have all the fun?! If you don't have a playground nearby, any outdoor space will do. In fact, if you find yourself waiting at your child's sports practice, and you've been struggling to find time to execise, this is a great solution. In just 30 minutes or less, you can begin building a habit that works for your schedule. Pick the exercise variation that you can perform with excellent FORM. Invite a friend to join you - the more the merrier, and fitter! (Exercising with friends is a great predictor of consistency. For more tips on fitness and friends, see this article.)


Warning, here comes the legal disclaimer, which I fear is longer than the workout - Legal disclaimer: Participation in these online programs are at your own risk. 360 Fitness and Coaching, LLC assumes no responsibility for any injuries incurred by your participation. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity. This program is designed for healthy individuals 18 years and

older only.

The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. Karen Regis, or anyone associated with 360 Fitness and Coaching, LLC advises readers to be responsible for their safety and know their limits. Before performing the exercises in this or any other program, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training and fitness.

The exercises in this document are not intended as a substitute for any exercise routine or treatment that may have been prescribed by your physician. Don’t perform any exercise without proper instruction. Always do a warm-up prior to any exercise. See your physician before starting any exercise program. If you are taking any medications, you must talk to your physician before starting any exercise program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician immediately. It is recommended that you have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. If your physician

recommends that you don’t use this or any other program, please follow your doctor’s orders.


Come on! Grab your water and let's go!


Playground Workout

Circuit 1 (1-2 rounds)

Side Plank

easy - 1-2 rounds hold for 15-30 seconds

harder - 2-3 rounds add leg lift hold 30-45 seconds

still too easy? - 2-3 rounds add leg lift hold and arm raise for 30-45 seconds





Airplane Balance for Core

easy - kickstand assisted hold, 15-30 seconds

harder - Leg lifted, for 15-30 seconds

still too easy? - add arm movement, for 15-30 seconds



Circuit 2 (1-3 rounds, 10 repetitions)

Lower Body

easy - squat to a bench

harder - regular squat

still too easy? - slow 1 1/2 squat (go all the way down, halfway up, back down, then stand)



Upper Body

easy - pushups on the back of a bench

harder - pushups elevated, but a bit lower

still too easy? - on the ground



Circuit 3 (1-3 rounds, each single sided exercise counts as 1/2 a round, 10 repetitions)

Lower Body

easy - split stance lunge

harder - reverse lunge

still too easy? - prisoner reverse lunge



Upper Body

easy - Bent over, bent arm fly

harder - Bent over fly

still too easy? - Bent over arm fly to OH



Circuit 4 (1-3 rounds, 10 repetitions)

Cardio Finisher - YOUR choice, here are some ideas

easy - march in place

harder - jumping jacks

still too easy? - burpee with a jumping jack and plank jack



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