Playgrounds. Thoughts about them prior to having a child: (pre-mom) “Yuck. Germs and rusty swings.” Thoughts after having a child: (post-mom) “Child energy-burner mom haven.” Thoughts after this post: (fit-mom) “Total-body mommy workout. Yippee!”
I have a whole new respect for playgrounds not only because of the free babysitting factor, but the amazing workout intervals you can do with common playground equipment. On a side note, I don’t advocate neglecting your child while you focus on your workout. I mean, put a long leash or strap an ankle monitor on ‘em. Mom tips for the winnnnnn!
This total-body playground workout for busy moms may be one of my favorites because it’s fun and do-able with a toddler. Do you even KNOW how many things are truly do-able with a toddler? Of course you do, not many! Even though this workout is designed to do while kids are at play, I can’t guarantee you won’t be interuppted a bajillion times… “Get that out of your mouth,” “Take turns,” “Slow down,” “Don’t lick that,” “Stay here,” “Put your shoe back on,” etc. etc.
Grab your kids, invite your mom friends, and start looking like a hyper over-aged kid – toning those mom muscles and workin’ your butt off.
Swings
Swing Squats – With your chid (or without), push the swing and take a deep squat, lifting your arms overhead and lowering your tush to the ground. As the swing comes forward, straighten your legs to stand and push the swing back to squat again. Do two sets of 12 repetitions each.
Swing Mountain Climbers – This is way harder than it looks! Why? The swing is not stationery so you really have to use your abs to keep your balance. Start facing the swing and rest your stomach on the seat. Walk forward a few feet creating a slight diagonal with your body and the ground. Bring your right knee in towards your chest then quickly switch to your left, hopping in-between, keeping your body in the diagonal position. Do two sets of 12 repetitions each (counting each time the right legs comes up as one rep).
Swing Leg Lifts – Stay lying on the swing and lower yourself so your body is parallel with the ground. Place your hands on the ground to maintain stability. Engage your abs and glutes, and lift your right leg up as high as possible, then lower it back to the ground. Do the same thing with your left leg. Do two sets of 12 repetitions each (one rep consists of one leg raise with each leg).
Swing Rocking Planks – Rest your forearms on the seat of the swing and walk up a few feet to create a diagonal line with your body. Maintain a flat back and rock your forearms forward, engaging your abs to keep your body in a straight line. Keep your feet stationary, being mindful not to rock your heels back and forth. Bring your arms back to the original position. Do two sets of 12 repetitions each. If you are unable to complete 12 repetitions per set, walk your feet forward into a more vertical position.
Slide
Slide Tricep Dips – Rest the palms of your hands on the edge of a slide, fingertips facing your body, and rest your left ankle on top of your right knee. Bend your elbows towards the slide and execute a tricep dip, keeping your right knee stationary and hips high. Repeat this 12 times with the left leg up, then 12 times with the right.
Slide Pushups – Place your palms on the bottom of the slide or grip the sides. Walk your feet out to create a diagonal line with your body, and stand high on the balls of your feet. Bend your elbows and execute a full pushup. Do two sets of 12 repetitions each.
Slide Step Ups – Stand and face the slide and rest your left foot on the top of the slide. Use your left leg to lift your body off the ground and bring your right knee up towards the sky. Drop your right foot back to the ground and do this 12 times on one leg, then 12 times on the other.
Stairs
Find a set of playground stairs with a railing
Jumping Stair Lunges – Bring your left leg into a forward lunge position up a few steps. Keep your right leg stretched behind you, foot resting on the bottom level. Take hold of the side railings. Jump as high as you can, straightening your arms. While in the air, switch feet so your right foot lands on the stair. Do two sets of 12 repetitions each.
Railing Dips – Place your palms on any two parallel hand rails and lift your body off the ground, bending your knees and crossing your ankles. Bend your elbows to execute a dip, then straighten your arms to the original position. If you aren’t able to execute a full or half dip, you can rest one (or both) of your tippy toes on the ground for support. Do two sets of 12 repetitions each.
Ladder
Hopping Ladder Taps – Stand facing the ladder, grip both sides of the vertical bar, and rest your right foot on top of one of the horizontal bars (the highest one you can). Then hop to switch legs, tapping the same bar and keeping your grip on the sides for support. Do two sets of 12 repetitions each (counting each time the right legs comes up as one rep).
Ladder Curtsey Raises – Keep your grip on both sides of the ladder, rest your left foot on the first horizontal bar, with your right leg stretched behind you and slightly across the midline of your body. Lean back slightly so your arms are straight. Using your arms to hoist your body up, straighten your left leg and bring your right knee up and out to the side. Then straighten your arms and return back to the original position. Do this 12 times one on leg, then 12 times on the other.
Inverted Pull Ups -Find a bar or diagonal ladder (something you can walk under). Take hold of a horizontal bar with an underhand grip (palms facing your body) and straighten your arms, pushing your heels into the ground, creating a diagonal line with your body. Keeping your heels where they are and knees straight, pull your chest towards your palms. Lower yourself back to the original position. Do two sets of 12 repetitions each.
Monkey Bar Jumps – Find a set of monkey bars, an elevated bridge, or a point that you can jump up to. Lift your arms overhead and jump to reach the top of the highest bar or point. Set a timer and do this as many times as you can for one full minute.
Done! Kids still playing? Take a few laps around the park for a nice cool down. Kids whining? Can’t help you there – still trying to figure that part out.
Are playgrounds your BFF since becoming a mom?
This is PERFECT while I’m on vacation. Trying it at a playground where we don’t normally go will be a good tester of my confidence to do this while everyone else is on their phones ????
LOL! Preach momma! Thanks for giving it a whirl. Let’s try it together when you are back!
Love the workout multitasking! Sometimes we definitely have to work in our exercises in unique ways! Will certainly remember this when taking my grandchildren to the playground! Thanks for the info.
So true Stephanie. And it can be tough to come up with things on your, especially when you have the condition known as ‘mom brain’. I’m sure your grandbabies would love to play and watch grandma kick some playground butt!
This is awesome! My husband and I frequently go to the park on our street after a run, just to finish up our workout. I like to do some pull-ups and he does a whole bunch of other things. We tend to leave early though if there are kids there– we feel like such creepers because we don’t have any children!
NICE! You are on top of your game girl! And PS you are only creepers if you show up in a big white fan with tinted windows. So you’re good 😉
This is such a great idea! There is a park by the last house I lived in that had actual workout equipment built in around a track, and the play ground was inside the track. So many parents working out while their kids ran around.
Oh that would be clutch! Was it fenced it? Because that would be a double clutch! Gotta keep those darn kids contained! 😉
I’m not a busy mom, but I love it anyways. The swing acts as a free TRX!
Oh great point! Now I have just thought of a handful of more things I could do on the swing. Thanks Amanda!
What a smart idea! I have to admit, I always feel awkward doing exercises in public, but I just have to get over myself!
Alisa, I totally get it. It is kind of awkward being ‘that mom’ but hey, I figure there are worse things I’ve done in public (I won’t go there). Hehehe. Thanks!
seriously soo creative! how did you even come up with some of these exercise?! love it Chrissa!
Thanks so much Beverley! Luckily my hubby likes to workout with me so he came up with a lot of these!
I love this workout! I’m so excited to try it out. Also, you arms look super good! #armgoals
Awe thank you! I’m excited for you to try it out too! Thanks Rebekah.
LOVE LOVE LOVE THIS!!
So using these when I take my twincesses to the park.
Thanks for linking up to Pin Worthy Wednesday…so featuring this next week 🙂
Gaaaaah you just made my day Keitha! Not only because I giggled at your “twincesses” (seriously so clever) but would love to be featured. Considering all the great content you see every week, this is a huge compliment! Thanks 🙂
Such a great idea. We are always at a playground in the summer, so this will be perfect. Although, I may be so tired out that I need a nap too! Pinned.
Thank you Shann! Family naps are totally encouraged! xo
This is such an amazing idea! I’m sure my kids would think I was hilarious though lol. Such a great way to get in exercise.
Getting a workout in AND making your kids laugh? Win/Win! 😉
You are so resourceful, Chrissa! I have a neighborhood playground practically in my backyard so these ideas are perfect. My kids are always begging to go there so now I have something to do other than sitting and playing on my phone, lol! Thanks for always inspiring!
Perfect! So glad this is helpful for you Joscelyn! Now you can kill two birds with one stone – entertaining the kiddos and working on your fitness. Thanks for stopping by momma!
I love this so much! I love this style of multi-tasking. Thanks for sharing- I know this will be helpful some day. We are having a link party over on my blog and I would love to have you share 🙂 http://www.currentlykelsie.com/2015/10/the-alder-collective-link-party-3.html
Thanks Kelsie! I’ll be sure to stop by!
Oh, you KNOW I love this! RIGHT up my alley!
And you’re such a good sport to demonstrate all of the moves. I know it’s not easy to get it all on camera (with a toddler in the background)! 🙂 Been there.
My hubby is the good sport for taking the photos for me! 😉 I thought a busy mommy like you would enjoy this!
This is so fun and fabulous! My mommy friends will be all over it! Great ideas and execution!
Thanks Jessica!
Hi Chrissa! I just stumbled on your blog from TBP and this post caught my eye. It is so funny and resourceful, even though I am not a mom (yet), I think it is brilliant! Thanks for the fun and inspirational post! Off to check out more of your blog posts 😉
Hey Stella. So glad you stopped by to say hello! Awesome to hear TBP is bringing so many of us together. Be sure to stop by again and say hi!
I love you. I love this post. I love this idea.
I also love that I can totally imagine you out there, sweating it up, getting all sexy and ripped with your workout, only to turn around and find 5 moms staring at you with their leggings on ready to join. How awesome of an idea is this? Its like a play-date / workout bootcamp all in one!
Hahaha I can totally see syncronized squat swings. I love this!!
Love you right back girlfriend! LOL – luckily no one else was at the park that day. I have no issue doing playground workouts but when my husband is there taking photos, trying to get the lighting just right, it probably looks a little funny! You da best!
WOW! That’s intense! What a great way to get a workout in!
Totally! Multitasking is what we as moms do best! 😉
Wow, this is AWESOME! I am not a mama, but I am totally going to do this workout!
Thanks Sara! Workout welcome to moms and non-moms! 😉
This is pure genius! I love it and it will be so helpful for the moms that come to our center and need to wait for their kids to be done with their sessions. It’s a great way to get in an awesome workout while your kids play. I will definitely have to share. Thanks!
Thank you Meagan! I so appreciate your stamp of approval and the post share!
Love it all! My kids are obsessed with the playground right now. Thanks for the tips on what mommy can do now too.
Mine is just over a year old and LOVES the playground too. Multitasking while he plays keeps me sane some days! Thanks Ashley.
I do some of these! I got some good ideas from you here. I never thought of using the swing the way you did. Awesome! Great post and site! I found you on FB GYB page. Let me know if you’d like to collaborate, be a guest writer, or get together to do a giveaway with some other bloggers, just support each other in some way. My site is http://www.4hourbodygirl.com.
All the best,
Heather
Awesome Heather! I’ll be in touch! Thanks for stopping by.
As a non-fitness person, I never would have imagined that one could do that many exercises on a playground. I guess there’s no need for specialized equipment, thanks for the tips!
I love being resourceful with my surroundings! It’s amazing what you can use when you really put your mind to it. Thanks Abbey!
Fun exercises! You may have inspired another mom out there to also get her workout on 😉
Thanks girlfriend! I hope so – that’s the goal!
I love the swing squats! This is such a great post with so many awesome exercises to keep you fit while your kids play !
Thank you so much Sandra! Multitasking is what moms do best!
Thanks so much for linking up at The Pretty Pintastic Party! We love your post so much that we are planning to feature it at the party next weekend! So stop by, grab a featured button, and link up some more fun posts!
Oh that is awesome news! Thank you so much Jamie. I am honored!
This is post is freaking amazing I have a playground for the kids @ home and we stay up there a good bit this is perfect so glad you shared it @ Welcome Home Wednesdays. Laci @ Sequinsinthesouth
So glad you like it Laci! Thanks for hosing an awesome link party!
This is…AWESOME! I have a little 4 month old and though I typically exercise during my lunch break at work, I never know what to do on the weekends because my husband and I both want our gym time. When she’s a little older I’ll definitely refer to this, great post! Pinning onto my healthy living board & thank you so much for sharing with us at Welcome Home Wednesday!
I can so relate Sam! It feels like yesterday when mine was 4 months old. I used put his carrier in the jogging stroller and work out that way, because it seemed like the only thing I could do with him. Your little one will be running around the park in no time. Thanks for stopping by and for the pin love! xo
This is fabulous! May I link to this in a post I am doing about daily habits to ignite your passion for health?
Would love it Lindsey! Please do and keep me posted! Thanks so much.
Awesome! Looks like a great workout to do while little ones play. My kids are starting to get beyond the age for playground. 🙁 I LOVE this though!!!
Working out while mine is napping or contently playing is my saving grace. It’s rare I can ever get to a class or the gym!