Playground work out to get you in shape

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For most of us, the playground was our very first gym. Think about how you would climb the monkey bars or be the first one at the top of ladder, but as grown ups we spend most of our days on the park bench.

Fitness trainer Lorrie Henry says you can turn the playground into a fitness center.

She helped create a 30 minute circuit program that will help you burn about 200 calories, using a format of overall body training.

You will move from one exercise to the next, doing pre-determined reps or time. Each time you complete a group of 5-6 exercises, this will count as one set and then you will rest 1-2 minutes between each set and repeat for a total of 3-4 sets.

For more cardio effect, you can do stationary high knees or jumping jacks, all while the kids are having fun at the playground.

How to utilize playground equipment for fitness?

Lorrie says you should always inspect the equipment to make sure that it is durable enough for adult use. You should also be aware of any children around you, especially if you are using any independent weights.

Using the equipment is a matter of understanding basic body movements and muscle groups. You want to start out will simple exercises at first and increase as you become stronger and more stable on the equipment.

Lorrie Henry’s 30 Minute Playground Fitness Routine

Always start with a 2 minute warm up by jogging/jumping jacks in place or around the perimeter of the playground.

Weighted Leg Extensions on a Swing
Using weighted ankle weights, sit on a swing and begin to pump your legs, slowly and controlled, increasing speed as you feel comfortable, always concentrate on control and form, contracting the quadriceps muscles, as your legs are extended in front of you and as you move the legs backwards contract the hamstring muscles.

This is a great way to tone the leg muscles. 3-4 Sets of 30-60 seconds each.