Friday, March 29, 2013

The Playground Workout

Normally I show you workouts that can be done at home or at the gym—but not today. Today, we're thinking outside the box. This is one of those workouts for people who are tired of the norm, and who really want to get outdoors and get it done. It's also great for anyone within running distance to one of these little parks, or for a mom (or dad) who wants to get their sweat on while playing outside with the kids.

Are you ready for it? The PLAYGROUND Workout!

playground workout
Shirt: c/o Samson Wear // Capris: Champion // Shoes: Nike Air Icarus

  1. Single-leg squats: Start with one leg planted on the ground, and one leg up on a platform (or bench) behind you. Keep your chest up and lower your body until your front knee makes a 90-degree angle over your ankle, and then slowly stand back up.
    • Targets: quads, hamstrings, glutes, hips
  2. Pull-ups: While hanging, lift and lower your body, keeping your body as still as possible to avoid swinging. You may have to bend your legs at the bottom so they don't hit the ground. 
    • Targets: lats, shoulders
  3. Tricep dips: With your arms behind you on a bench or platform, keep your elbows close to your torso and lower your body until your elbow creates a 90-degree angle.
    • Targets: triceps
  4. Hanging leg raises: While hanging and keeping your upper body still, squeeze your core and lift your legs to a pike. When you bring them back down, try not to swing your body. This can also be done with bent knees for knee raises.
    • Targets: core, hips
  5. Box jumps: We're doing these onto a bench instead of a typical "box" at the gym. Begin standing and swing your arms, lower your body into a squat and jump with both feet up onto the bench. Hold that ending squat position for a moment before jumping (or stepping) back down.
    • Targets: quads, hamstrings, calves
    I did 10 reps of each exercise (though the pull-ups were really hard and I had to pause in between), and repeated the set 5 times. Then, I ran a couple loops around our neighborhood and called it a day. That's my kind of workout!
      Also, the shirt I'm wearing says "Never Give Up" on the front and is the motto of Samson Wear, a Christian & Idaho based clothing company that features inspiring and encouraging messages on each product.

      I got to sit down the other day with the owner, Rocky, and listened to his inspiring story. The guy has seen so many ups and downs. He went from living in a huge home to losing almost everything (including a divorce with his wife). At his lowest point, he had to cram himself into a 100 square foot tree house, was very overweight, and almost made a decision to end his life—and then he found God. Now, he's the owner of this innovative company, he travels all over to give his testimony, and he is one fit dude. I'll be showing clothing from his company in many upcoming fitness posts, and if you're interested in checking it out, click here!

      Think you'll give the "playground workout" a go?


      Saol said...

      You thought of me when doing this didn't you! The park is up the street from me. I shall truck my kiddos there and lose some weight :)

      Kelly Ann said...

      These are so helpful, thank you!

      Sparkles and Shoes

      Cait said...

      this is great :) thanks girl!

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      Melissa Barrett said...

      Love the work out anywhere ideas. Makes those who can't afford a gym less of an excuse not to work out! :) Thanks for posting.

      Meghan said...

      I want a shirt of his! Going to check that company out!

      Annelise Rowe said...

      They have the coolest designs! Did you get one?

      Annelise Rowe said...

      You're so welcome! I love having a gym membership... but there's something so fun about doing it yourself at home!

      Tamara Buschel said...

      Nice job! I am sharing this link on my facebook page :) I will for sure do this workout next time I am at the park. Love box jumps!

      Mrs. K said...

      Yeah, I think I might! I have two young kids and I'm always trying to get them to nap at the same time so I can workout, but we go to the park a lot--I can workout while my toddler plays and my infant sits in the stroller. Win, win.