Hill Health Magazine Spring 2009

Playgrounds are for Adults, Too!

Playgrounds are the perfect training ground for a no-cost full-body workout. Try the following 30-minute exercise routine at your closest jungle gym. Don’t be embarrassed – you’ll inspire others to be more active!

Aim for 10 repetitions (reps) in each set and two sets of each exercise below. Modify or pass on activities as needed to avoid worsening an injury or weakness.

Click images to enlarge description.

  Warm up: Walk or jog around the perimeter of the park to warm up. Stretch your legs, arms, back and shoulders.

  Squats: If needed, grab a pole for balance. With feet shoulder width apart, lower upper body by bending legs until knees are at a 90-degree angle, making sure knees do not extend beyond toes. Raise to starting position

Advanced single-leg squat:With front leg slightly bent, place back foot on a swing seat. After 10 reps, switch legs and repeat to complete one set. Works the quadriceps (thighs), lower back and buttocks.

  Push-ups: Place both hands on a low bench seat. Do as many pushups as you can. Advanced: Move hands closer together or point elbows toward knees to work triceps. To strengthen your core, try an uneven surface like sand or a grassy hill, too.

Chin-ups: On a high bar, place hands shoulder width apart as above. Pull body up until your chin is level with the bar. Works biceps and back.

Abs: Sit with hands across chest and knees bent. With feet flexed, lift your upper body up toward your knees while focusing on contracting your abs. Lengthen the legs and lower, releasing the abs.

Cool down: Walk or jog around the park again. Finish with your starting stretches.