FITNESS ON THE PLAYGROUND

FITNESS ON THE PLAYGROUND

I don’t know about you, but I spend the hell of a lot of time on the playground with Zoe and Noah. Because I got really bored, I decided that instead of watching them climb up the stairs to the slide a thousand times, I would turn the playground into my personal gym.

I started warming up by running up the stairs together with them for about five times. Then I used the post of the swing for support and did a super easy calf exercise. Since the post was quite thick, I used it for my wall squats too.

Then I moved to the swing and used it for lunges and plank pikes. It seriously felt like I was using the TRX at the gym. You should definitely try this workout next time you are out with your kids!

1. CALF RAISES

 Rest your left hand against a post or a wall for balance. Stand tall with your abdominals pulled in, then lift your right leg with your right hand and while stretching it, raise your left heel and stay on your tiptoes for 2-3 seconds.

3 Sets 15 repetitions, right and left

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2. WALL SQUAT

Lean with your head and back against a thick post or wall. Position your feet shoulder-width apart about one step in front of you and keep your arms at your sides. Slowly slide down into squat position until your thighs are parallel to the floor and hold.

3 Sets 30-60 seconds

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3. LUNGE

 Place your left foot back onto the swing. Keep your chin up, your upper body straight and your shoulders back. Now bend your right knee and slowly lower your body until your thighs are parallel to the floor. Push up through your right heel when returning to the starting position.

3 Sets 15 repetitions, right and left

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4. PLANK PIKE

 Place your hands under your shoulders onto the floor, your feet are both up on the swing. With your legs straight, raise your hips and draw the legs towards the hands into pike position. Hold for 2-3 seconds while exhaling, then return to the start while inhaling.

3 Sets 12 repetitions

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