{"id":2125,"date":"2018-07-09T03:07:10","date_gmt":"2018-07-09T03:07:10","guid":{"rendered":"https:\/\/itsjennaj.com\/?p=2125"},"modified":"2023-01-19T23:58:56","modified_gmt":"2023-01-19T23:58:56","slug":"how-to-do-playground-workout","status":"publish","type":"post","link":"https:\/\/itsjennaj.com\/index.php\/2018\/07\/09\/how-to-do-playground-workout\/","title":{"rendered":"How To Do A Playground Workout (+ 7 Reasons Why I <3 Them!)"},"content":{"rendered":"<p>Confession: I am pretty much a giant child. I have a blue bicycle named Betty with a Disney princess bell. My husband and I have no kids, but still go to the pool on Saturdays and ride the waterslides by ourselves. And I REALLY like to play at the playground. NO joke. I wish there were adult playgrounds. Because most 8 year olds don&#8217;t like to share the monkey bars with a grown up. Heck, I&#8217;m a grown woman and I still don&#8217;t really like taking turns either.<\/p>\n<p>This week alone I&#8217;ve had multiple people ask me for advice on how to fit in a workout when they have kids to take care of. Simultaneously, I&#8217;ve been exploring the idea of incorporating more fun and play into my yoga classes. When a new client asks me to make her workouts as fun as possible? Challenge accepted. Let&#8217;s have all the fun!<\/p>\n<h1>When did excercise become a chore anyway?<\/h1>\n<p>I&#8217;ve always loved to move. But I feel like the moment I learned what calories and 6 pack abs were, my relationship with it changed. When we make it about doing exercises we hate because someone said we &#8220;should&#8221;, all fun goes out the window. I&#8217;m on a mission to bring it back.<\/p>\n<p>The other day, one of my regular clients had to cancel on me and texted me later that day:<\/p>\n<h3><em>&#8220;Ughhhhh what should I do tomorrow??&#8221;<\/em><\/h3>\n<p>My response?<\/p>\n<h3><em>It&#8217;s gonna to be a beautiful day! Go outside and do something fun. Walk? Bike? Run? Swim? What sounds good? Or&#8230;<\/em><\/h3>\n<h1>Playground workout for the win!<\/h1>\n<h3>Wanna know 7 things I love about playground workouts?<\/h3>\n<h6>1. You get to be outside.<\/h6>\n<h6>2. you can take kids along.<\/h6>\n<h6>3. You can take your fur child along.<\/h6>\n<h6>4. It&#8217;s free.<\/h6>\n<h6>5. it&#8217;s quick and easy.<\/h6>\n<h6>6. There are a ton of possibilities depending on the equipment you have available.<\/h6>\n<h6>7. it&#8217;s fun AF.<\/h6>\n<p>Here are some of my favorite exercises to do as a part of a playground workout. Plus some tips and tricks, and video demos.<\/p>\n<h2>Park Bench Pushups<\/h2>\n<p>These are awesome because you can scale them to your level. Can&#8217;t do a pushup at all? No problem. Start on the highest part of the bench and work your way down. Already rock at pushups? Elevate your feet for an added challenge.<\/p>\n<h6>Tips:<\/h6>\n<ul>\n<li>Find your plank first and maintain it as you lower.<\/li>\n<li>Lead with your chest rather than your chin.<\/li>\n<li>Create tension in your body to generate more strength. Engage your glutes and your abs. Grip the bench or the ground.<\/li>\n<li>Breathe. Inhale as your lower and give a strong exhale on the way back up.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Playground Workout-Park Bench Pushups\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/u7xl0IRYBS0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2>Monkey Bar Pull-ups<\/h2>\n<p>The monkey bars are a great place to work on pull-ups. Because they are made for children, it&#8217;s often easier to reach the bar than a pull-up bar you might find at a gym. You can start out by hanging to work on your grip strength. Progress to jumping negatives. (I got my first unassisted pull-up by practicing a lot of these.)<\/p>\n<h6>Tips:<\/h6>\n<ul>\n<li>Neutral grip and underhand grip tend to be more accessible if you&#8217;ve never done a pull-up before.<\/li>\n<li>Keep all your muscles tight and it will feel easier.<\/li>\n<li>Squeeze your legs together or cross at your ankles. If the bars are high enough, straighten your legs.<\/li>\n<li>Draw your shoulders down your back, and work to keep them there as you lower.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Playground Workout- Pull-up Variations\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/JyqChvQfEeQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2>Swingset Suspension Training<\/h2>\n<p>The swings can be used for some different variations on planks. I like using swings because they are easier to set up. Sometimes it can be awkward to get your feet into a suspension trainer or on a stability ball. I show a few of my favorite variations, but feel free to get creative!<\/p>\n<h6>Tips:<\/h6>\n<ul>\n<li>Practice holding a high plank first before you add an element of instability like swings.<\/li>\n<li>Use your core to draw your knees into your chest (or your hips to the sky) and come back to your plank position as you return.<\/li>\n<li>Keep your hips level and still if you&#8217;re going for shoulder taps.<\/li>\n<li>You might want to bring a towel to put under your hands to avoid splinters, dirt, or hot pavement.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Playground Workout-Swings &amp; Core\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/229uSNRFAhg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2>Squats\/Pistol Prep<\/h2>\n<p>The playground is full of\u00a0 different levels. Pick how low you want to squat and use the step as a measure. This is also a great way to work on balance and start playing around with pistol squats.<\/p>\n<p>Tips:<\/p>\n<ul>\n<li>Set up your stance with your feet about shoulder width distance apart. Adjust from there to find your perfect placement. Your toes can point straight forward or turn out slightly.<\/li>\n<li>Initiate your squat like you&#8217;re about to sit in a chair and keep your chest as upright as possible.<\/li>\n<li>Track your knees over the center of your feet. If you notice they are knocking in a little, press them open towards your pinky toes on the way down and up.<\/li>\n<li>Fully extend your knees and hips and tighten your glutes at the top.<\/li>\n<li>Get comfortable with squats on two feet before you move to one leg.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Playground Workout-Squat Variations\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/UYQ-Nqn4tXU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2>Box Jumps\/Step Ups<\/h2>\n<p>Cardio&#8230;don&#8217;t put me down for cardio. \ud83d\ude09 Not gonna lie, cardio isn&#8217;t always my fave. Takes me back to the days when I used to use it as punishment for what I ate. But I know a lot of people who love it! Try step ups or any sort of stair climb variation. If you&#8217;re up for a challenge and are good with jumping, go for some box jumps.<\/p>\n<p>Tips:<\/p>\n<ul>\n<li>Box jumps can be scary if you&#8217;re not used to them! Start on a lower step to build your confidence.<\/li>\n<li>Land with bent knees and stabilize yourself\u00a0 as you land.<\/li>\n<li>Stand all the way up at the top.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Playground Workout-Step Ups &amp; Box Jumps\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/fuRjT2VsB5Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Not sure how to put it all together? Here are a couple of suggestions:<\/p>\n<h6><strong>Do a circuit<\/strong><\/h6>\n<p><span style=\"font-weight: 400;\">1-2 minutes each exercise for as many rounds as you have time for, minimal rest between exercises.<\/span><\/p>\n<h6><strong>Intervals<\/strong><\/h6>\n<p>Pick an exercise and decide how long you want to work (or play hehe), how long you want to rest, and how many rounds you&#8217;re going to do. Decrease your rest time and add rounds for more of a challenge. Examples: 30 seconds play, 30 seconds rest, 5 rounds. 20 seconds play, 10 seconds rest, 8 rounds (tabata style). You decide what works for you!<\/p>\n<h6><strong>Countdown<\/strong><\/h6>\n<p><span style=\"font-weight: 400;\">Decide how many reps and sets you want to do of each exercise. Then count down. It gets easier as you go! Examples: 10-9-8-7-6-5-4-3-2-1, 10-8-6-4-2, 20-15-10-5, etc.\u00a0<\/span><\/p>\n<h3>A word about exercise selection:<\/h3>\n<p>The professional in me wants to tell you some smart ways to put together your workout. Some ways you could pair things:<\/p>\n<ul>\n<li>An upper body exercise with a lower body exercise (push-ups and squats).<\/li>\n<li>A pushing exercise and a pulling exercise (pull-ups and push-ups).<\/li>\n<li>Choose 2-5 exercises to do during your workout.<\/li>\n<\/ul>\n<p>The keep-it real truth. . .YOU WILL BE FINE NO MATTER WHAT YOU CHOOSE!<\/p>\n<ul>\n<li>Choose movements you like.<\/li>\n<li>Try things you want to get better at.<\/li>\n<li>Don&#8217;t stress about how you put your workout together.<\/li>\n<li>HAVE FUN!<\/li>\n<\/ul>\n<h3><strong>If you&#8217;d rather just go to the playground and use the equipment as intended, have at it! <\/strong><\/h3>\n<p>Use your discretion to decide what&#8217;s sturdy enough for your grown-up self. I&#8217;m certainly not going to stop you. \ud83d\ude09 Don&#8217;t see a variation here that works for YOUR body? Let me know! I try to keep things as accessible as possible here, but I&#8217;m still learning too. <a href=\"https:\/\/itsjennaj.com\/index.php\/contact\/\" target=\"_blank\" rel=\"noopener\">Contact me<\/a> or leave a comment and ask me for what you need. I&#8217;m always happy to help troubleshoot and help you find what&#8217;s gonna work for you.<\/p>\n<p>Finally, please remember that if you&#8217;re struggling with compulsive exercise, the best thing for you right now might be to take some time away from structured movement. Check in with yourself to make sure you&#8217;re doing what&#8217;s right for you, and know that sometimes the best self-care is to let yourself take a <a href=\"https:\/\/itsjennaj.com\/index.php\/2017\/12\/23\/why-its-ok-to-rest-and-how-to-make-the-most-of-your-time-off\/\" target=\"_blank\" rel=\"noopener\">rest day<\/a>!<\/p>\n<h1 class=\"p1\"><strong>Wanna get better at push-ups? Whether you&#8217;re trying to get your first\u00a0one without using your knees,\u00a0training to beat the entire patriarchy in a push-up contest, or just create better memories around push-ups than 5th grade gym class gave you,\u00a0this program will help get you there.\u00a0<\/strong><\/h1>\n\n\n<div class=\"ml-form-embed\"\n  data-account=\"688443:h0h0e8v5k7\"\n  data-form=\"5853630:w4k3c6\">\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Confession: I am pretty much a giant child. I have a blue bicycle named Betty with a Disney princess bell. My husband and I have no kids, but still go to the pool on Saturdays and ride the waterslides by ourselves. And I REALLY like to play at the playground. NO joke. I wish there&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2131,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"slim_seo":{"title":"How To Do A Playground Workout (+ 7 Reasons Why I <3 Them!) - It&#039;s Jenna J","description":"Confession: I am pretty much a giant child. I have a blue bicycle named Betty with a Disney princess bell. My husband and I have no kids, but still go to the po"},"footnotes":""},"categories":[4],"tags":[],"class_list":["post-2125","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"_links":{"self":[{"href":"https:\/\/itsjennaj.com\/index.php\/wp-json\/wp\/v2\/posts\/2125","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/itsjennaj.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/itsjennaj.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/itsjennaj.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/itsjennaj.com\/index.php\/wp-json\/wp\/v2\/comments?post=2125"}],"version-history":[{"count":14,"href":"https:\/\/itsjennaj.com\/index.php\/wp-json\/wp\/v2\/posts\/2125\/revisions"}],"predecessor-version":[{"id":4831,"href":"https:\/\/itsjennaj.com\/index.php\/wp-json\/wp\/v2\/posts\/2125\/revisions\/4831"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/itsjennaj.com\/index.php\/wp-json\/wp\/v2\/media\/2131"}],"wp:attachment":[{"href":"https:\/\/itsjennaj.com\/index.php\/wp-json\/wp\/v2\/media?parent=2125"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/itsjennaj.com\/index.php\/wp-json\/wp\/v2\/categories?post=2125"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/itsjennaj.com\/index.php\/wp-json\/wp\/v2\/tags?post=2125"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}