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Exercises for Beginners - The Playground Equipment Workout





With a little imagination and the equipment found in most playgrounds you can get a 30 minute workout in and feel like a kid again!
Warm-Up
Jump rope or jog in place for 1 minute
20 Jumping Jacks
10 squats
10 forward leg swings (per leg)
10 side leg swings (per leg)
Now onto the Workout!
 
 
 
Ladder Step-Ups
Most playgrounds have ladders or steps leading to a slide or some gymnastic feature. Find a step that's comfortable height off the ground for you and step onto it with your left foot, then step up with your right food, so both feet are on the step. Reverse the process starting with your right foot. Do 10 step-ups with each foot, then rest a minute and repeat until you have completed 30 step-ups.
 
Park Bench Push-Ups
Find a park bench or fence. Stand at the fence or bench, with your hands resting on it, try not to stand to vertical because it will be less difficult, find an angle that works for you and pump out 10 pushups, keeping your elbows at your sides and your gluteus muscles tight.
After 10 pushups rest 1 minute and then do another set of 10, repeat until you have done 30 pushups!
 
Swing Rows
Find a swing set and grab one chain in each hand. Plant your heels in the ground and let your weight fall back while holding on to the chains, pull yourself up until you're standing upright and then lower yourself until your arms are fully extended. After 10 swing rows rest 1 minute and repeat until you have done 30 swing rows.
 
Lastly...
 
Bent Leg Reverse Crunches.
Find a bench and lie down flat on your back. Raise your knees together so your thighs are perpendicular to the bench and your shins are parallel to the bench. Gently push your knees toward your chest and return to the starting position. Do 10 of them and then rest 1 minute. Repeat until you have reached 30 crunches.
If you are still wanting to do more....Walk!


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