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5 Playground Exercises for Parents (and Kids at Heart)

By , SparkPeople Blogger
Remember when you were a kid, and you'd spend countless hours swinging, sliding, pushing, hanging and climbing at the park or playground? You didn't realize it then, but you weren't just playingyou were also getting some pretty amazing exercise.

Life may not be as carefree as it was back then, but you don't have to be a kid to turn workouts into child's play. We asked trainer Tamara from The Workout Mama  for her favorite exercises to do at the playground. You won't need any fancy equipment and because many of these are compound moves (working more than one muscle group at a time), you can quickly get in a full-body workout and still enjoy some play time afterward.


Muscles Worked: Shoulders, trapezoids, lats
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
  1. Hold onto low monkey bars, parallel bars or any piece of playground equipment. To increase the difficulty of the exercise, walk your feet forward and come onto your heels with your toes pointing upward.
  2. Elbows should be pulled in close to your sides and your chest should be very close to the frame.
  3. Slowly extend your arms as you keep your body in a straight line. Pause at the bottom of the movement and use your arms to return to a starting position.

Image and exercise courtesy of Tamara at The Workout Mama


Muscles Worked: Glutes, Quads, Hamstrings, Core
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

(If you're not working out with your children, you can always push an empty swing or squat near another piece of playground equipment for balance.)
  1. Place your feet shoulder-width apart or slightly wider, with your hands in front of you as you push your baby in a swing.
  2. Sit back and down as though you’re lowering yourself into an imaginary chair. Keep your head facing straight ahead as your upper body bends forward a bit. Lower down so your thighs are as close as parallel to the ground as possible, with your knees over your ankles.
  3. Press your weight back into your heels. Return to starting position and repeat.
Image and exercise courtesy of Tamara at The Workout Mama

Swing Pike

Muscles Worked: Shoulders, Chest, Core
Beginner: 5 Reps
Intermediate: 10 Reps
Advanced: 15 Reps
  1. Place both legs on a swing just above the ankles and come to a plank position.
  2. While pressing down with your legs, pull your core in and lift your hips.
  3. Work on stacking your hips over your shoulders and take your gaze toward the swing. (This is tough, so don’t worry if you can’t do it the first time!)

Image and exercise courtesy of Tamara at The Workout Mama

Swing Single Leg Squats

Muscles Worked: Glutes, Quads, Hamstrings
Beginner: 6 Reps (Each Leg)
Intermediate: 8-10 Reps (Each Leg)
Advanced: 12 Reps (Each Leg)
  1. Place one foot on top of a swing and hop the other foot forward.
  2. Bend the standing leg, trying to get your thigh parallel to the ground. Make sure the knee is over the ankle and not past the toes.
  3. Return to standing and repeat.

Image and exercise courtesy of Tamara at The Workout Mama

Jumping Pull Ups

Muscles Worked: Core, Shoulders, Lats, Biceps
Beginner: 1-2 Reps
Intermediate: 5 Reps
Advanced: 10 Reps
  1. Position yourself directly below the bar. Make sure that you can reach the pull up bar from a standing position.
  2. Using an underhand grip, grab the bar. When you’re sure you have a good hold on it, slowly pull yourself up. If you’re not ready for a full pullup, it’s okay to slowly progress to being able to pull yourself all the way up. 
  3. Just as with regular pull ups, you must put your chin over the top of the bar. The difference is that you’re using your legs to jump up with each rep and propel your body to that top position.
  4. Slowly lower yourself back down and repeat.

Image and exercise courtesy of Tamara at The Workout Mama

Would you consider doing any of these workouts at your local playground? Have you ever done any of these workouts before?

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thanks Report
EVIE4NOW 12/26/2020
thanks Report
LGRIF22 12/7/2020
Some of these I could do. Pull-ups? Not much! Report
RO2BENT 10/6/2020
As long as there aren't too many other people! Report
RAPUNZEL53 10/6/2020
Great Report
I will have to try to incorporate some of these in my routine. Thank you. Report
Thank you Report
ERIN_POSCH 9/14/2020
thanks for sharing Report
EMMA082020 8/26/2020
Cool idea. Doing exercites regularly is necessary to have a good healthy.
Thanks for sharing.
Fr: Report
Great ideas!! Report
Thank you for sharing. Report
interesting Report
Thank you for sharing. Report
need to find a playground! Report
Thanks. Report
These would be fun for younger people Report
Thanks Report
Thank You for the great ideas. Report
I love the one where you just hang from the bar. I still do this one at my gym. Report
Gee, sounds good, but would have to find a time when children are not in the park using the equipment. Hard to do. Report
Who has playground equipment like that any more? I haven't seen anything like that in the past ten years. Report
thanks Report
Good ideas but they look tough and I would be embarrassed to try at the playground. Report
I was actually surprised to see steel climbing apparatuses being used in the litigious US of A Report
I have done these and other exercises at a local playground, the equipment is sturdy there is a quarter mile track surrounding it so i can do intervals Report
Thank you for the ideas. They are beyond my present ability but perhaps some day. Report
Cool moves! Thanks for this one! Report
good idea Report
Good ideas Report
fantastic ideas Report
There are a lot of opportunities at the park and the playground. Many of these also work with a TRX Report
... seems like just yesterday i was swinging sky high on the swings and playing on the monkey bars with my brothers and cousins... this article has inspired me to get out there... however, will start on the kiddie sliding board!!! Report
great ideas Report
Great ideas for the next time I take the grandson to the playground. Report
Cool ideas. Report
fantastically helpful Report
Reminds me of he fun that can be had in our parks and playgrounds. Had forgotten now that the kids are grown. Time to play more.
These all look like fun Report
Our outdoor health track has stations with gear for these exercises. Report
Going to the play ground is fun Report
No playgrounds like that for 100 miles or more around here! Report
Some really great ideas
I've gotta save this! Report
nice Report
It was fun trying to do some of these things after so many years. I did it very early in the morning before anyone else was there! Report
than you Report
nice Report
I just recall a few incidents as a kid (SHUDDER) like falling from the very top of the monkey bars to the ground,breaking my glasses. i would still give these a try-I am not seven anymore- my body tells me that every morning!! Report