It was a LONG winter and we are all excited about spending some time outdoors! The park or playground is the perfect spot for the entire family to move together. While your kids are jumping, swinging and playing it is also a great opportunity for you to do the same with some adult variations. The same exercises and games that children do on the playground can be a challenging workout for an adult, not to mention FUN! I speak from experience. My 8 year old challenged me to do everything she did on a school playground. I made it 2 rounds following her course…….she played for well over an hour! A childs freedom of movement is amazing to watch and try! Try the following workout and let us know how you feel!
Warm-up for 5- 10 minutes. Run around the playground, jump rope, jump sqats, jumping jacks or burpees. Anything that gets your body warm, heart rate up and ready for exercise.
Squats – stand in front of a bench or steps and squat towards a 90 degree angle with the legs 10-15 reps
Monkey Bars – perfect spot for a set of pull-ups (change your grip to work different muscles) Underhand grip will target more biceps, overhand wide grip will target lats and rear shoulders, so mix it up or just trying moving across them like a child. Or challenge yourself or your child to see how long you can hang on the monkey bars in a flexed arm position. Do your best!
Step-Ups – alternate stepping up using power and control. Add a challenge by hopping up onto a step or bench (remember to step down softly). 10-15 each leg
Push-Ups and knee unders – a swing is also a great spot for atomic push-ups. Put your feet in the swing and assume the straight arm plank position. Do a set of push-ups, knee under or pikes. Try 10 of each variation
Swing – pull your navel to your spine and enjoy the ride. Do it until you or child gets board or you become nauseous 🙂
Tricep Dips – use a bench or step and dip towards a 90 degrees using the triceps. 10-15 reps
Play a round of tag with your child for 5-10 minutes
Either repeat this sequence and/or continue to play follow the leader with your child. Most importantly set the example for you child and have fun! Check out Core Sport’s owner Jaime White and fellow movement guru Benjamin Degenhardt playing in NYC!