Do More Than Take A Stroll

10 Exercises to do outside

Fitness facilities across the world have shut their doors leaving millions stranded without equipment or motivation. Some have turned to social media for online content while others are wishing they didn’t toss out their old fitness dvds. You may be someone who also donated all your home fitness equipment because you traded it in for a gym membership. I’ll be posting a great at home workout soon but why stay cooped up all day long? This could be a good excuse to get outside for a breath of fresh air. While you’re outside, take a stroll to a local park with a playground and try this workout.

Workouts can be as good as playing

After a few minutes of swinging on the swing to get the blood and happiness flowing, follow this playground routine for a fat burning/muscle-building 2 in 1 supercharged workout that’s no child’s play. Perform each exercise for 45 seconds, rest 30 seconds then move onto the next exercise. Complete the entire list then rest 2 minutes before doing a second round.

Step Up with 1 Leg Balance

Find a bench and start with one foot on the bench and your other on the ground. Explode up with your foot on the bench and drive your lower leg up to hip height. Hold for a second. Place the foot in the air on the bench and put the other foot back on the ground. Therefore, you are alternating your legs each repetition.
Modification: Make it more difficult by adding a hop as you step up. As you lift the lower leg up to hip height, hop with the foot on the bench. Once the bench foot lands, lower the raised foot onto the bench and switch legs.

Pushups on Bench

Place your feet on the bench and your hands on the ground. Lower your body till your elbows form a 90 degree angle and push yourself back up.
Modification: (Pictured above) Add a leg lift to challenge the core. Lift one leg up and hold that position. Switch your leg each repetition.

Chin Ups

Place your arms wider than shoulder width and grip the bar with an overhand grip. Pull your elbows down toward your side as you lift your body up toward the bar. Stop when your chin touches the bar and slowly lower yourself down. If you get tired, stop and rest, then continue till time expires.

Hanging Knee Lifts

Using an underhand grip, pull yourself up till your elbows are at 90 degrees. Lift your knees to your chest and lower them back down. If you can, keep your feet off the ground the entire time by bending your knees and crossing your feet.
Modification: If you need to touch the ground between each repetition do so till you get strong enough to hold yourself up.

Squat Jumps onto Bench

Stand in front of the bench and place both feet shoulder width apart. Squat down and jump up onto the bench. Quickly step down and set yourself up for the next one.
Modification: Take this exercise down a notch by stepping up onto the bench rather than jumping up. After performing a squat, step up with one leg and bring the other foot together. Step down with the leading leg and alternate lead leg each repetition.

Rollouts on Swing

Kneel in front of a swing and place your hands on the seat. Keep your body in a straight line and extend your arms out as you drop your body down towards the ground. Keep your arms straight as you roll out. Pull your arms back to your side as you roll your body back in and to the upright position.

Hamstring Curls on Swing

Lie on your back with your legs on the swing seat. Place your arms by your side for balance and lift your hips up into the air. Pull your heels into your butt. Push your legs back out and keep your hips up for the next repetition.
Modification: Reduce the intensity of the exercise by keeping your hips on the ground the whole time. You can also drop the hips down between each repetition.

Skaters

Start with your feet together. Hop out to one side while pumping your arms like you’re skating and place the trailing leg behind and crossed your body. Then push off with your front leg out to the side and hop to the other side with the trailing leg coming behind and across your body. Movement is like skating side to side.

Squat Thrusts

Starting in a standing position, squat down and place your hands on the ground. Kick your legs back into a push up position. Perform a push up and jump your legs up towards your chest and stand up again.
Modification: Rather than jumping your legs back and forward, ease up on the knees with stepping back and stepping forward.

Triceps Press on Slide

Place your hands on the slide high enough that your entire forearms can be lowered to the surface. Keep your hands at the edge of the slide rail and your feet on the ground in a plank position. Lower your body down by dropping your elbows to the slide till they connect with the slide. Then push away from the slide with only your forearms while keeping your body in a straight line.

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2 Comments

  1. These are greatOne question:  If I can find an open playground, should I disinfect everything that touches?  For example:the bar for chinups and hanging knee lifts, the swing on the rollouts, and the slide for triceps? Keep them coming and make sure you are doing your rehab with perseverance

    1. Thank you for enjoying the post. This is a great question. To keep safe and healthy regardless of the current pandemic, I would recommend wiping things down before and after you use it. In addition, always wash you hands with soap and water for 20 seconds when you get home, especially if you can’t wipe down the equipment.

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