Posted by Christina Jedra May 3, 2013 10:00 AM
The following was submitted by the JCC of the North Shore:
With the spring temperatures finally warming up, many parents find themselves back on the playground with their kids. Mom and Dad, use the time to sneak in a great workout!
For years, I’ve been taking my daughter to the playground and getting in a workout at the same time. The playground is a “total body workout” paradise. Think of all the wonderful things you did as a child on the monkey bars, slides and swings. A few tweaks to those activities and presto- you have a fun outdoor workout. I bring my clients to the playground here at the JCC and by the end of the workout they’re exhausted and asking for another day on the jungle gym.
Here are a few great exercises to try the next time you and your kids are at the playground. Watch our video, too!
Step Up/ Jump Up into a Push-Up:
Step up (you can jump up, if you’re comfortable) onto any playground bench or flat surface, then step back down and get into a push-up position, complete one to five push-ups and start from the top. 10 reps.
Push-Up on Swings:
This is a great one to stabilize your core! Get into a push-up pose with your hands on the seat of two adjacent swings. After five push-ups, complete 10 hurdlers (pop alternating knees up to your chest). 4 reps.
Hanging Knee Raises:
Hang from any bar (monkey bar) and pull your knees up to your chest to work your core. 20 reps.
Sit on a bench or any flat surface. Quickly pull your knees into your chest. 20 reps.
Burpee or Squat:
While you’re pushing your child on the swing, into between each push, do a squat or a burpee.
Run with your kids playing tag or other fun games.
End every workout with a quick cool-down, which could be walking laps around the playground.
Every fitness plan has to be fun, or you’ll probably abandon it sooner than later. Here at the J, we keep fun in mind, as we challenge you with the very latest in fitness moves. Join us as we take advantage of the beautiful Spring/Summer/Fall weather and head outside for BootCamp, Ultimate Fitness Fusion, 300 Training, Yoga and even Spinning by the Pool. For more information on the JCC, go to www.jccns.org or call us at 781-631-8330. Everyone’s welcome!
Brian Grable is the General Manager at the JCC of the North Shore. He is certified in ACE, NASM, Nike 360 and BITW. firstname.lastname@example.org