Have fun and burn fat at the playground – all you need is a Swing!
One of my favorite places to workout is…Outside – especially at a playground.
A fresh setting gives me ideas for unique ways to do my fat burning Fit Yummy Mummy workouts.
This week I experimented with just using a Swing to get a total body, metabolism boosting workout in while the boys played.
Swing Fat Loss Circuit
1. Single Leg Squats
8-10 reps each leg
Great Butt Booster!
Keep your weight in your heel, come nice and low and squeeze your butt to push back up. Use your upper body to pull as needed for assistance.
2. Inverted Row
6-10 reps
Awesome Back and Core Move!
Adjust angle of swing to meet your strength levels- the lower you are, the more challenging the move.
Keep your body in a straight plank, core is tight as you pull your chest up to the swing.
3. Leg Curls
8-10 reps
Work your Backside!
With the added height of the swing, you will really feel this in your hamstrings and glutes. Keep your hips elevated as you push heels into swing to push out and pull in.
4. Push Ups
6-10 reps
The Best Arm and Core Sculpting Exercise!
Lead with your chest, core is tight and body is in a solid plank – keep elbows back about 45 degrees.
Not ready for a push up? Just HOLD and you will feel it!
5. Body Saw
5-8 reps rocking forward and back
Wow will this EVER Rock your Core!
Similar to a Roll Out – start in a plank position be sure your body remains in a solid plank. Begin to saw by driving your body back by pushing off your forearms then pull forward and repeat. Slow and controlled is the name of the game. Also great for shoulder mobility.
Repeat 3-4 times
Finished in a mere 15 minutes!
Try it out the next time you head to the park and let me know what you think
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This is awesome Holly. You know I love working out on the playground and outside in general. You’ve picked some great exercises for a full body workout. Those rope pull ups at the end look tough!
So creative!
Inspirational!
Love it!
Now I’m going to have to fight the kids for a swing!
Oh what fun! I believe “I” would have to do this in the cover of darkness at night! Otherwise have 9-1-1 or ambulance on standby for the side-splitting laughter cramps of others watching me!
I could shock a few people: especially ME, my children and anyone else within a 2 block radius of the park. Hmmm….I could give it a ‘go’ on our backyard swing!
Great ideas! Thanks. I bet this will make other Moms look! I’ll be sure to give you the credit! Yeah, Fit Yummy Mummy!
Holly, you rock girl!! Thanks for all your great workouts!
awesome moves Holly, thank you for sharing:)
Great workout!
Trust me, it works great for dads too. I often use our close by playground as an obstacle course. Works great, works out greatly and it brings forth the inner child as well! ;O)
Can’t wait for my own little one to be old enough to join in, currently she’ll just lay in the cart sleeping or watching dad run/climb/jump/crawl around.
Keep the good content comming, even though I’m not primarily in the target audience, I use your site as inspiration for things to pass on to the mother in our house hold.
Thanks for all the inspiration and all the time you put into making people run out of excuses not to exercise! ;O)
Hi Holly,
I, too, love working out at the playground, but can’t believe I never thought of using the swings like a TRX! Great idea!
Thanks for sharing