Whether you’re whiling away time during the kid’s playtime or want to switch up your regular at-home fitness routine, this outdoor workout at the park is all you need to get it all done.
POV: You take the kids to the park, they run around, you sit on a bench – or in your car – and savour a quiet moment to catch up on your TikTok feed. Sound familiar? Well, we’re challenging you to stop warming the bench and join the game. Your local park is essentially an outdoor gym, minus the grunting dudes, lingering aroma of eu de sweat and No-Concept-Of-Personal-Space guy. Climbing frame? We prefer to call it a brightly-coloured chin-up bar. Swings? Suspension trainers! And that park bench you’re sitting on? A box jump waiting to happen.
How this outdoor workout in the park works:
This outdoor workout has been designed as a circuit, with different exercises at different stations (read: pieces of park equipment). For each move, do as many reps as you can in 30 seconds, catch your breath for 20-30 seconds, while you move on to the next station. Then repeat the pattern. Once you’ve completed the whole circuit, take a breather for a full minute, then repeat the circuit again, starting at a different station. Do three full circuits in total.
Reps: AMRAP in 30 seconds
Rest: 20-30 seconds per move; one minute per circuit
Sets: Complete the circuit three times
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Up the intensity: Be a kid again! The only time kids walk at a respectable pace is in school corridors. So instead of walking from one station to the next, skip or jog between stations. Another way to up the intensity: rope your kids in and make it a competition to see who can complete the most reps of each move – while one person goes, the other one counts.
Now, Get Creative: You don’t have to limit yourself to these exercises. Depending on what equipment you have in your park, there are all kinds of fun moves you can throw into the mix to keep the workout interesting. Check out this video for some more ideas or make up your own. Don’t forget to tag us on Twitter and Instagram – we love seeing you getting out and being active!
The moves
Incline push-ups
Find a sturdy bench or elevated surface. Place hands slightly wider than shoulder-width apart, fingers pointing forward. Lean into the surface, keeping your body in a straight line from head to heels. Lower your chest towards the bench, bending your elbows. Push back up to the starting position.
Focus: Engage your core and maintain a straight back throughout the movement.
Negative chin-ups
Find a sturdy bar. Use a step or jump to get your chin above the bar, palms facing away from you. Slowly lower your body until your arms are fully extended. Repeat.
Focus: Control the descent and engage your back muscles. If you can’t do a full chin-up, negative chin-ups are a great way to build strength.
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Bench hops
Assume a plank position with arms outstretched, hands gripping the see-saw lever. Keep your body in a straight line. Hop with both feet from one side of the see-saw to the other, maintaining core engagement.
Focus: Control the movement and land softly. This exercise improves core stability and coordination.
Step-ups
Find a sturdy bench or step. Step onto the bench with your right foot, pushing through your heel to lift your body up. Step down with your left foot. Repeat on the other side.
Focus: Maintain balance and control. Choose a step height that challenges you but allows for proper form.
Shuttle sprints
Set up two markers about 20-30 meters apart. Sprint between the markers, touching the ground at each marker. Walk or jog back to the starting point. Focus: Maintain a fast pace and proper running form.
Hanging leg raises
Hang from a sturdy bar with an overhand grip, arms fully extended. Raise your legs, keeping them straight or slightly bent, until they are parallel to the ground. Lower your legs slowly. Focus: Engage your core and avoid swinging. This exercise strengthens your abdominal muscles.
Toe taps
Find a bench. Stand facing the bench. Lift your right foot and tap it on the bench. Quickly switch feet, tapping your left foot on the bench. Continue alternating legs.
Focus: Maintain a quick pace and control the movement. This exercise improves coordination and lower body strength. Use your abs to drive your legs up – this improves balance and core strength.
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Elevated shoulder taps
Assume a plank position with your hands shoulder-width apart and your feet elevated on a bench or step. Keep your body in a straight line. Lift your right hand and tap your left shoulder. Return your hand to the ground and repeat on the other side.
Focus: Maintain core engagement and avoid rocking your hips. This exercise strengthens your core and shoulders.
