Full-Body Playground Workout (From a Personal Trainer)

By: Chris Freytag, CPT // May 2, 2024

If you watch children or grandchildren regularly, you know, playgrounds are just part of the deal. It’s a great way for kids to expend energy, play with their friends and get exercise. But, it’s also a great chance for you to get in a playground workout!

Get your tush off that bench and get in some exercise of your own. This full-body playground workout is the perfect way to tone up, burn calories and build strength.

Plus, it’s already built into your day. That’s what we call a win-win.

Here are six awesome exercises to use for a full-body playground workout:


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    1. Pull-Ups

    Monkey bars are perfect for pull-ups: the ultimate test of upper-body strength.

    Using three different grips changes the emphasis on your upper-body pulling muscles: An underhand grip emphasizes your biceps and an overhand grip targets your back and rear shoulders.

    2. Swings

    What’s more fun? Lateral raises and overhead presses or swinging on the monkey bars? Clearly the monkey bars!


    Simply swinging from one end to the other will work your shoulders, lats, and arm strength. No dumbbells (or boredom) necessary.

    3. Decline Push-Ups

    Who needs a suspension trainer when you can use a swing to perform decline pushups?


    Begin in a push-up position with your hands on the ground and your feet on top of the seat of a swing. Bend your elbows and lower your body to the ground and then push back up.

    Keep your core contracted and back stable.

    4. Ab Tucks

    The ab tuck exercise is great for strengthening your core and lower back. It also challenges your arms and shoulders. When paired with a swing, it’s the perfect playground workout exercise!


    Once again, begin in a pushup position with your hands on the ground and your feet on top of the seat of a swing.

    Keeping your core tight and your lower back stable, bring your knees toward your chest, contract your abs, and then shoot them back out.

    5. Box Jumps

    Practicing box jumps during your playground workout is an amazing way to build muscular endurance and work on your cardiovascular fitness.


    Find an elevated step or platform to use. Squat/ jump up onto the platform while bending your knees and exploding up in a plyometric move.

    If you are a beginner, start practicing squats on the ground. This awesome moves target your quads, hamstrings, and glutes!

    6. Split Squats

    You could do walking lunges around the playground, or you could do a more effective version that’ll get more work done in less time. The constant tension on the working leg during Bulgarian Split Squats gives this exercise an edge over your everyday lunge.

    woman doing bench lunges for playground workout

    Start with one foot on a park bench, and, keeping your torso contracted and upright, lower yourself down like you’re doing a traditional lunge. You can go as low as your body allows but make sure your front knee doesn’t go past your front foot.

    After this playground workout, you’ll never look at the park the same way again! Not only is a great place for kids, but it’s a great place for you too!

    Love outdoor workouts? Try our picnic table tone-up workout below!

    [adthrive-in-post-video-player video-id=”DeftHwdk” upload-date=”2019-06-12T19:03:56.000Z” name=”Picnic Table Tone Up” description=”Get in a workout outside with our picnic table tone-up!”]

    Fitness, Healthy Living, Lifestyle, Strength Workouts, Total Body Workouts, Workouts

    Printed from GetHealthyU.com

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