No matter your age, you deserve to have fun. Making your workouts fun will help keep you motivated and more likely to exercise. The workout in this post will have you feeling like a kid again while you strengthen your entire body. Most neighborhoods have a playground where you can do this workout. If you have young children or grandchildren, you can do this workout while they play at the park.
You can choose to do this workout in two different formats. First, you can do a circuit where you complete one set of each exercise back to back, take a moderate rest (try 1-3 minutes), then repeat the circuit 1-3 times. Alternatively, you may do a set of the first exercise, take a short break (try 15-30 seconds), then move into your next set of the same exercise. Repeat for all exercises. The circuit will be faster but will be more challenging as you will have less rest.
1. Tricep Push-Ups
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Find a surface about shoulder height, such as the rung of a ladder. The lower the surface, the more challenging the exercise will be. Place your hands on the surface, shoulder-width apart. Keep your body as straight as possible, with your shoulders, hips, and feet in alignment. You can raise to your toes. Keeping your elbows close to your body, bend your arms to lower your upper body towards your hands. Straighten your arms to raise your upper body back to the starting position. Repeat the movement, making sure not to arch your back.
Perform 1-3 sets of 5-10 repetitions.
Modifications: To make this exercise easier, use a higher surface to decrease the angle of your body. You can also choose to do a shallower push-up. To make this exercise more challenging, use a lower surface. The most difficult will be having your hands on the ground.
2. Lunges
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For this lunge variation, you will need to find a raised surface for your back leg. This could be the lower rung of a ladder (as pictured) or a platform of some kind. Begin by stepping back with one leg and placing your back toes on the raised surface. Face both hips forward and bend your front knee, making sure your knee does not pass your toes. Raise back up to the starting position and repeat the movement.
Perform 1-3 sets of 5-10 repetitions on each side.
Modifications: To make this exercise easier, do not raise your back leg. You can also opt to do a shallower lunge.
3. V-Sits
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For this exercise, you will need a surface to sit on and ideally something to hold onto. The bottom of a slide works well. Sit with a tall spine and your legs extended in front of your body. Pull your knees in towards your chest, then extend your legs as you lean back slightly. Try to keep your spine neutral and your head, neck, and shoulders in alignment. Return to the starting position and repeat the movement.
Perform 1-3 sets of 5-10 repetitions.
Modifications: To make this exercise easier, keep your knees bent throughout the exercise, just tapping your toes down as you lean back. To make this exercise more challenging, do not hold onto anything with your hands.
4. Elbow In-and-Outs
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For the next two exercises, you will need a swing. These exercises are going to work your entire body, especially your core and stabilizing muscles. Place your forearms on the swing and step back with your feet to move into a plank position. Keep your head, neck, shoulders, and hips in alignment. In the plank position, shift your elbows forward and back. Repeat the movement.
Perform 1-3 sets of 5-10 repetitions.
Modifications: To make this exercise easier, bend your knees so your legs support more of your body weight. To make this exercise more challenging, go through a larger motion with your arms.
5. Stir the Pot
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Similar to the last exercise, begin with your forearms on the swing. Stagger your feet (as pictured) to make this exercise easier, or perform the exercise from a plank position. Start to “stir the pot” by moving your elbows in a circular motion. Try to move as smoothly as possible.
Perform 1-3 sets of 5-10 repetitions in each direction.
Modifications: To make this exercise easier, stagger your feet and draw smaller circles with your elbows. To make this exercise more challenging, perform the exercise from a plank position and draw larger circles with your elbows.
6. Wide Arm Pushups
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This exercise is similar to the tricep pushup, but with wider arms. Find a surface about shoulder height, such as a wide ladder (as pictured). Step back with both feet to move into a plank position with your head, neck, shoulders, and hips in alignment. Bend your elbows to lower your upper body, stopping when your arms are at 90-degree angles. Straighten your arms to raise your upper body back to the high plank position. Repeat the movement.
Perform 1-3 sets of 5-10 repetitions.
Modifications: To make this exercise easier, use a higher surface and do not bend your elbows as much. To make this exercise more challenging, place your hands on a lower surface to increase the angle of your body.
7. Tricep Dips
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To begin, find a low surface, such as the bottom of a slide (as pictured). Place your hands at your sides and straighten your legs out in front of your body. Straighten your arms to lift your seat, then bend your elbows to slowly lower your seat down. Press back up with your arms and repeat the movement.
Perform 1-3 sets of 5-10 repetitions.
Modifications: To make this exercise easier, bend your knees so you can use your legs to help support your weight. To make this exercise more difficult, keep your legs straight and lower yourself down as far as you can.
8. Stair Squats
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For this exercise, you have the option to do jump squats or step squats. Whichever you choose, make sure to be careful on the stairs and do not do any exercise you are not comfortable with. Find a set of stairs and begin at the bottom. Stand with your feet hip-distance apart or wider. Squat down while keeping your knees behind your toes. Either stand back up and step up to the next step or jump onto the next step. Repeat the movement.
Perform 1-3 sets of 5-10 repetitions.
Modifications: To make this exercise easier, perform a shallow squat (do not bend your knees as much) and step up to the next step. To make this exercise more challenging, move into a deep squat and jump up onto the next step, landing back in a squat position.
There you have it – a fun and effective workout you can do on the playground to feel like a kid again. We hope you try out these exercises and bring some fun into your workout!
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