Spring is in full swing and the weather is finally warming up nicely. So instead of going from one air-conditioned, fluorescent-lighted box (work), to another (the gym), why not take your workout outside? When you get creative, and, well...
Spring is in full swing and the weather is finally warming up nicely. So instead of going from one air-conditioned, fluorescent-lighted box (work), to another (the gym), why not take your workout outside? When you get creative, and, well, think outside the box, you can get a great, intense, completely free bout of exercise from your surroundings. If you head into the woods, tree branches and rocks can become your new equipment and weights. But even a more developed piece of landscape offers a whole host of opportunities: the playground. Your probably haven’t been to a playground in years, unless it was to watch your tyke have a good time. But the great variety of equipment on a playground can also be of use to a grown man who’s looking for a free and fun workout. Below I’ve put together a strength and conditioning workout where the only equipment you need can be found at your local playground. This workout isn’t for the beginner — it’s pretty intense. But if you want to get back the kind of energy you had as a kid, you’ve got to work out hard and get in shape! The Playground Workout: Exercises A couple notes before we begin: It’s best to use a playground at times kids aren’t likely to be around — earlier in the morning and later in the evening. Sadly these days, the mere sight of a grown man on a playground automatically makes people suspicious. Having a mustache probably doesn’t help. Before you begin these exercises, perform a 10 minute warm-up, such as jumping jacks, plyometrics, or jogging. Bench Jumps (8-10 reps) Pull-Ups (as many as you can do) Pistol Squat w/ Swing (8-10 reps each leg) A nice segue into unassisted pistol squats. Incline Push-Ups (8-10 reps) Lateral Leap (8-10 reps) Inverted Row (8-10 reps) Bulgarian Split-Squat (8-10 reps per leg) Decline Push-Ups (8-10 reps) Dips (8-10 reps) Monkey Bars (once across) Monkey bars are a lot harder than I remember them being as a kid. Ab Roll-Out (as many as you can do) Start. Fully extend. Sprints (one set of 10 40-yard dashes at completion of workout) The Playground Workout: Summary & Video Bench Jumps (8-10 reps) Pull-Ups (as many as you can do) Pistol Squat (8-10 reps) Push-Ups (8-10 reps) Lateral Leap (8-10 reps) Inverted Row (8-10 reps) Bulgarian Split-Squat (8-10 reps per leg) Decline Push-Ups (8-10 reps) Dips (8-10 reps) Monkey Bars (once across) Ab Roll-Out (as many as you can do) Complete this circuit of exercises 3X. No resting in between the exercises. Rest 60-90 seconds between each circuit. Once you have completed 3 circuits, finish the workout with: Sprints (1 set of 10 40-yard dashes). Rest as you walk back to the starting line and then immediately take off on the next one. This workout will take you 30-40 minutes to complete (including warm-up). Have fun! Related posts: Get Bigger And Stronger with Stronglifts.com Burn Off That Pie, No Equipment Necessary: The Stair Workout Hero Training: The Lift an Object Off Someone in Distress Workout Hero Training: The Leaping Ability Workout The Woodsman Workout
