Everyone knows that kids have to play. If they don’t get some form of physical activity they’re pretty much impossible to control. And with the warmer months coming they’re probably begging to go to the park on an almost daily basis. This is PERFECT for the busy mom, because this is also an opportunity for YOU to get your exercise in.
Playground rule number one: every kid enjoys a little fun in the sun. Most parents take their kids to a local park on a weekend or weekday when the sun is shining and the weather is pleasant. So take advantage!
The following workout is designed to be a no-nonsense, drop the excuses, quick and effective total body play-date workout that busy moms can do with their kids at any local park, anytime, anywhere.
This workout is a bodyweight resistance training circuit. A circuit is a form of body conditioning or resistance training using high-intensity aerobic movements designed to build strength and muscular endurance.
An exercise circuit involves a sequence of prescribed exercises, and repetitions, that are performed in one complete cycle. When one round of the circuit is complete, begin a new cycle with the first exercise for the next round of the circuit.
For a metabolic boost and increased fat-burning potential post-workout, the time between exercises in a circuit is typically short, with rapid movement from one exercise to the next. So grab your sunscreen, a water bottle, and a kid and get ready, get set, and GO!
Total Body Playground Workout for Moms
This is a bodyweight circuit. Perform 3 to 5 Rounds of the following circuit:
- Monkey Bar Pull-ups – 2 to 5 reps
Grasp the bar with an overhand grip. Keep your legs straight, and glutes and core engaged as you pull your chin above bar. This is referred to as a tactical style pullup—often used in the military and by gymnasts. Because your legs are kept straight and slightly in front of your body as you pull up, your core is firing and stimulated, which protects your lower back and capitalizes on full-body tension.
- Park Bench Dips – 5 to 8 reps
Place hands on bench, fingers pointing forward, and walk legs out, keeping arms straight. With feet flexed and core engaged, lower body until arms reach a 90-degree angle. Push up and repeat dip.
- Declined Push-ups – 5 to 8 reps
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to bench. Slowly lower yourself to the ground and then push your body back up. Repeat.
- Piggy-back Squats – 8 to 10 reps
This one will require your child. Let your child get on your back, arms loosely around your neck, and legs hooked over your hips. Ensure you are on a stable ground. Squat so that your knees are bent at a 90 degree angle, then slowly stand straight. Repeat.
- Kid Loaded Carry – 1 Rep the length of a sandbox
Think strongman competition meets piggy-back ride here. Set up similar to the piggy-back squat except now we’re mobilizing it. Keep core engaged with shoulders pulled back. Hang on tight to the little one and go!
Core strength is vital with each movement, especially when using the kid loaded options. Work through the first two rounds unloaded until you get the hang of the exercises and have proper form, then add the kid loaded challenges as your fitness level increases.
All in all have fun with it, after all it’s a fitness play date for you and your little ones.