The next time you go out with kids to the nearest playground, don’t just sit on the side while they have all the fun.
The playground workout is very convenient as you can use equipment that is already available on the playground like swings, monkey gym bars, and park benches.
You can do different exercises using the monkey bars.
Targets shoulders, biceps, triceps and upper back. Holding the bar in either an overhand (pull-up) or underhand (chin-up) grip, hang on as long as you can keep your chin above the bar.
Using an underhand grip, grasp a bar that is three to four feet high. Keep your hands shoulder-width apart and extend your legs in front of you until your chest is under the bar; place your feet hip-width apart. Pull your chest close to the bar by drawing your elbows alongside your ribs. Straighten arms and repeat. Aim to do five pull-ups; work up to 12 to 15. Use different bars to try different grips — narrow, wide, palms facing inward, etc.
Hanging knee raise
Hanging underneath a bar, bring your knees up towards your chest in a tuck position. Slowly lower back down, only allowing your toes to touch the ground before bringing your knees up again. Try for one set of 10 repetitions.
These are static benches available for people to sit on. Targets chest, shoulders and arms. Select an elevated bench and push-up with your hands on the bench. Put both of your feet on the bench and your hands on the ground to turn these into a decline push-up.
This can help improve strength of forearms, triceps and mobilise your spine since you get traction as you are suspended and the swing can give you extension and flexion.