The Playground Workout [VIDEO]

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)

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)

Ab Roll-Out (as many as you can do)

Sprints  (one set of 10 40-yard dashes at completion of workout)

The Playground Workout: Summary 

• 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!