Hello again! Thank you for your interest in the articles. Here?s Part 3 of Get Fit At Home! Enjoy!!
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The Playground Workout
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Step one: find a playground!
While the playground is a wonderland for kids, it has many hidden ways for someone to get a fantastic workout. It?s just a matter of being creative. Here are some ideas:
Monkey Bars- Make a great place to do chin ups! Use the outside support bars for regular pull ups, or hang onto 2 different rungs with our hands facing each other to target the back and biceps a little differently.
Climb to the top and grab 2 rungs. Lower yourself (carefully) down between the 2 rungs so that you?re in a support (arms straight). You?ve now got yourself a dip station!
*Don?t lower yourself too far. If you can?t press back up, it?s a long way down.
Swings- Placing your hands on a single swing with feet on the ground makes a groovy place to do stability pushups. Bend your arms just like you would for a regular push up. They will be harder to do on the swing, because you also have to use the stabilizing muscles in your shoulders to keep the swing from moving forward or backward under you. Keep your stomach tight and it?s a killer ab workout as well.
To make it an advanced ab workout, hold the pushup position with your arms straight. Lift one foot off the ground. Hold for as long as you can keeping your abs tight!
Slide- *This is an advanced exercise! Lunge walks up the slide! I recommend trying these on a hill first. Also make sure you have good, rubber-soled sneakers with plenty of grip. Otherwise you may end up inventing a new exercise.
Jungle Gym- Just climb! Up, over, through, under! These will work so many different muscles in so many different ways. You will be twisting and turning (abs, back, hips, obliques, balance), climbing (back, biceps, forearms), supporting yourself (chest, triceps, shoulders), pushing off with your legs and fee! t (quads , hamstrings, glutes, calves), and the climbing under is great for flexibility. Be creative! PLAY!
Want the ultimate fat burning playground exercise? Find a long stretch of flat surface (grass or blacktop). Stand at one end. Ready? GO!
Sprint (run as fast as you can) to the other end! It should be about 5-10 seconds worth of running. When you?re done, rest as long as you need to, and try it again. Like the stair workouts, start with a few and gradually build up to more sets.
*A 100%, all-out sprint is a VERY advanced exercise! It is only recommended for those already in good shape. If you don?t feel you fall into this category or you are unsure, make it a jog, and each set, day, or week, try to go a little faster!
*Need I remind you, these exercises are merely suggestions! Talk to a doctor before starting any exercise program!
Keep an eye out for Part 4 of the mini-course: Get Fit From Home!
Wes Norris, CSCS is a Fitness Consultant and the owner of AllAroundFitness.org based out of Connecticut.
Wes works at Hartford Hospital and trains clients, athletes, and speaks to groups on the importance of exercise for a variety of specific conditions.
He runs a fitness bootcamp, teaches for a National Personal Training certifying agency and creates and produces fitness products for Trainers and Fitness Fanatics.
Please visit his websites:
http://www.AllAroundFitness.org
http://www.DesigningExercisePrograms.com
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