{"id":33498,"date":"2013-05-24T21:41:06","date_gmt":"2013-05-25T02:41:06","guid":{"rendered":"http:\/\/www.artofmanliness.com\/?p=33498"},"modified":"2021-06-01T11:11:03","modified_gmt":"2021-06-01T16:11:03","slug":"the-playground-workout-video","status":"publish","type":"post","link":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/the-playground-workout-video\/","title":{"rendered":"The Playground Workout [VIDEO]"},"content":{"rendered":"<p><center><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/rNDGxLyZdBo?rel=0\" width=\"550\" height=\"309\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/center>Spring is in full swing and the weather is finally warming up nicely. So instead of going from one air-conditioned,&nbsp;fluorescent-lighted box (work), to another (the gym), why not take your workout outside?<\/p>\n<p>When you get creative, and, well, think outside the box, you can get a great, intense, completely free bout of exercise from your surroundings. <a title=\"The Woodsman Workout\" href=\"https:\/\/www.artofmanliness.com\/articles\/woodsman-workout\/\">If you head into the woods, tree branches and rocks can become your new equipment and weights<\/a>. But even a more developed piece of landscape offers a whole host of&nbsp;opportunities: the playground.<\/p>\n<p>Your probably haven&#8217;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&#8217;s looking for a free and fun workout.<\/p>\n<p>Below I&#8217;ve put together a strength and conditioning workout where the only equipment you need can be found at your local playground. This workout isn&#8217;t for the beginner &#8212; it&#8217;s pretty intense. But if you want to get back the kind of energy you had as a kid, you&#8217;ve got to work out hard and get in shape!<\/p>\n<h3><strong>The Playground Workout: Exercises<\/strong><\/h3>\n<p>A couple notes before we begin:<\/p>\n<ul>\n<li><span style=\"line-height: 12.997159004211426px;\">It&#8217;s best to use a playground at times kids aren&#8217;t likely to be around &#8212; 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&nbsp;suspicious. Having a mustache probably doesn&#8217;t help.<\/span><\/li>\n<li>Before you begin these exercises, perform a 10 minute warm-up, such as jumping jacks, <a title=\"Beginner\u2019s Guide to Plyometrics\" href=\"https:\/\/www.artofmanliness.com\/articles\/beginners-guide-to-plyometrics\/\">plyometrics<\/a>, or jogging.<\/li>\n<\/ul>\n<p><strong>Bench Jumps (8-10 reps)<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-33502 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/05\/bench.jpg\" alt=\"Vintage man jumping on the bench.\" width=\"500\" height=\"343\"\/><\/p>\n<p><a href=\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/how-to-do-the-perfect-pull-up\/\"><strong>Pull-Ups<\/strong><\/a> (as many as you can do)<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-33503 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/05\/pullupq.jpg\" alt=\"Vintage man pullups illustration.\" width=\"500\" height=\"277\"\/><\/p>\n<p><strong>Pistol Squat w\/ Swing (8-10 reps each leg)<\/strong><\/p>\n<div id=\"attachment_33504\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-33504\" class=\"wp-image-33504 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/05\/pistol.jpg\" alt=\"Vintage men doing pistol squats.\" width=\"500\" height=\"351\"\/><p id=\"caption-attachment-33504\" class=\"wp-caption-text\">A nice segue into unassisted pistol squats.<\/p><\/div>\n<p><strong>Incline Push-Ups (8-10 reps)<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-33505 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/05\/incline.jpg\" alt=\"Vintage man doing Push incline exercise on the bench.\" width=\"500\" height=\"266\"\/><\/p>\n<p><strong>Lateral Leap (8-10 reps)<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-33506 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/05\/lateral.jpg\" alt=\"Vintage man doing exercise Lateral Leap.\" width=\"500\" height=\"319\"\/><\/p>\n<p><strong>Inverted Row (8-10 reps)<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-33507 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/05\/row.jpg\" alt=\"Vintage men doing inverted row exercise.\" width=\"500\" height=\"228\"\/><\/p>\n<p><strong>Bulgarian&nbsp;Split-Squat (8-10 reps per leg)<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-33508 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/05\/bulgarian.jpg\" alt=\"Vintage man doing Bulgarian&nbsp;split squat exercise.\" width=\"500\" height=\"325\"\/><\/p>\n<p><strong>Decline Push-Ups (8-10 reps)<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-33509 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/05\/decline.jpg\" alt=\"Vintage man doing decline push ups exercise.\" width=\"500\" height=\"273\"\/><\/p>\n<p><strong>Dips (8-10 reps)<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-33510 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/05\/dip.jpg\" alt=\"Vintage men doing dips exercise on the bench.\" width=\"500\" height=\"239\"\/><\/p>\n<p><strong><a href=\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/how-to-do-the-monkey-bars\/\">Monkey Bars<\/a> (once across)<\/strong><\/p>\n<div id=\"attachment_33511\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-33511\" class=\"wp-image-33511 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/05\/monkey.jpg\" alt=\"Vintage men doing monkey bars exercise.\" width=\"500\" height=\"327\"\/><p id=\"caption-attachment-33511\" class=\"wp-caption-text\">Monkey bars are a lot harder than I remember them being as a kid.<\/p><\/div>\n<p><strong>Ab Roll-Out (as many as you can do)<\/strong><\/p>\n<div id=\"attachment_33512\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-33512\" class=\"wp-image-33512 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/05\/ab2.jpg\" alt=\"Vintage men doing ab roll out exercise.\" width=\"500\" height=\"389\"\/><p id=\"caption-attachment-33512\" class=\"wp-caption-text\">Start.<\/p><\/div>\n<div id=\"attachment_33513\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-33513\" class=\"wp-image-33513 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/05\/ab1.jpg\" alt=\"Vintage men doing ab roll Out exercise.\" width=\"500\" height=\"280\"\/><p id=\"caption-attachment-33513\" class=\"wp-caption-text\">Fully extend.<\/p><\/div>\n<p><strong>Sprints &nbsp;(one set of 10 40-yard dashes at completion of workout)<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-33514 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/05\/sprint.jpg\" alt=\"Vintage man running in the ground.\" width=\"500\" height=\"265\"\/><\/p>\n<h3><strong>The Playground Workout: Summary&nbsp;<\/strong><\/h3>\n<ul>\n<li><span style=\"font-size: 13px; line-height: 19px;\">Bench Jumps (8-10 reps)<\/span><\/li>\n<li><span style=\"font-size: 13px; line-height: 19px;\">Pull-Ups (as many as you can do)<\/span><\/li>\n<li><span style=\"font-size: 13px; line-height: 19px;\">Pistol Squat (8-10 reps)<\/span><\/li>\n<li>Push-Ups (8-10 reps)<\/li>\n<li>Lateral Leap (8-10 reps)<\/li>\n<li>Inverted Row (8-10 reps)<\/li>\n<li>Bulgarian&nbsp;Split-Squat (8-10 reps per leg)<\/li>\n<li>Decline Push-Ups (8-10 reps)<\/li>\n<li>Dips (8-10 reps)<\/li>\n<li>Monkey Bars (once across)<\/li>\n<li>Ab Roll-Out (as many as you can do)<\/li>\n<\/ul>\n<p>Complete this circuit of exercises <strong>3X<\/strong>. No resting in between the exercises. Rest <strong>60-90 seconds<\/strong> between each circuit. Once you have completed 3 circuits, finish the workout with:<\/p>\n<ul>\n<li><span style=\"line-height: 12.997159004211426px;\">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.<\/span><\/li>\n<\/ul>\n<p>This workout will take you 30-40 minutes to complete (including warm-up). Have fun!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spring is in full swing and the weather is finally warming up nicely. So instead of going from one air-conditioned,&nbsp;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 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":37682,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[218,230,7],"tags":[],"yst_prominent_words":[],"class_list":["post-33498","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-culture","category-fitness","category-strength"],"featured_image_urls":{"large":"https:\/\/content.artofmanliness.com\/uploads\/2013\/12\/020-480x280.jpg","aom":"https:\/\/content.artofmanliness.com\/uploads\/2013\/12\/020-372x230.jpg","reactor-320":"https:\/\/content.artofmanliness.com\/uploads\/2013\/12\/020-320x240.jpg"},"_links":{"self":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts\/33498","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/comments?post=33498"}],"version-history":[{"count":0,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts\/33498\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/media\/37682"}],"wp:attachment":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/media?parent=33498"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/categories?post=33498"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/tags?post=33498"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/yst_prominent_words?post=33498"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}