Getting the kids to the park for exercise is a great way to help them build great fitness habits, burn off excess energy and move those muscles! But what about mom and dad? The park doesn’t have to mean parking it on a bench while the kids run – get in there with them! Jump. Play. Enjoy each other. And while you’re at it, sneak in a few playground workout moves from our friends at the McConnell Heart Health Center. Exercise Physiologists, Tony Hansen and Laura Leach are here to give us some simple moves that can make up a playground workout program.
Park Bench Push Up
If a regular push up feels too ambitious, using a park bench can be an easy modification. Be sure to look out in front of you to keep your spine aligned and get those arm and chest muscles moving.
Park Bench Squats
You can always fit in a few squats to work your legs, and using a park bench will help you stabilize yourself and keep your form. Remember to keep your knees in line with your toes, push your tush out behind you and keep your shoulders straight!
Park Bench Step Ups
Want a challenge? Use that bench seat to step up. You’ll work your hamstrings and your rear.
Mountain climbers are a great exercise that gets your heart rate up and builds strength in your upper body. Be sure to keep your wrists, shoulders and elbows in line and get those legs pumping.
Quick toe taps are another easy way to get the heart rate up and show the kids that grown-ups can have fun while staying active!
Swing Pistol Squat
If you want a challenge, grab a swing and extend one leg out in front of you, while squatting with the opposite leg. The swing will give you a little resistance and challenge your core (since it’s a little wiggly) while you’re moving up and down in that squat.
Looking for more inspiration? Check out our Playground Workout : Part 1!