Outdoor Workout: Basics to Build Muscle at the Playground

Are you into fitness but you’re short on your budget, or don’t want to enroll in a fitness program that costs a lot? You can’t make it to the gym every day? Well, here’s an article for you on how to get fit without any cost. Yes, it’s possible.

Outdoor workouts are the best workouts for people who don’t want to go to a gym, doesn’t have enough money to enroll on fitness program or don’t have time for any fitness program. All you need is a playground. Here are some workouts that you may want to try on the playground and some tips that will help you do the workout on your own.

• Pull ups – when you do the pull ups, make sure you work on different grips to work with different muscle groups. Pull ups is one of the best workouts for your back and biceps. Hanging from a bar and lifting and supporting your bodyweight will do the job.

Here’s a tip – don’t worry on how many repetitions that you can do. Concentrate on the form. A trick to a great outdoor workout is the preciseness which means good pull ups and good position.

• Pushups and sit ups – start with a few crunch repetitions. With pushups, make sure that you are in the right position to avoid injury. Keep breathing and make sure you get full extension for every pushup. Inclined pushups work with your lower chest while the decline pushups work on the upper chest.
• The dip – the half dip is good for beginners. Bring your arms to a 20 degree angle and bring your body down a few inches. As you get better, bring your arms to a 45 degree angle. Try to touch your fingers to your inner angle.

Here’s a good tip for your outdoor workout – start with just 3 sets of 8 repetitions and build from there.

Here is a complete list of workouts that you can do on the playground.

For the abs:

• Hanging leg lifts – hang from the monkey bars and lift your legs.
• Hanging crunches – hook your legs in the monkey bars and do some hanging crunches.
• Planks – elevate your feet on a bench or stairs and do the crunches.

For the back:

• Chin ups – do this using the monkey bars.
• Monkey bar fun – this is a fun outdoor workout that anybody can do. Just like when you’re playing when you were still a kid, just hang and go through the monkey bars.
• Rows – hang from the lower bar with your feet on the ground and do inverse rows, pulling your body to the bar. Allow your body to go from horizontal to a 45 degree angle.

For the chest:

• Dips and pushups are best. You can do these on the playground grounds or the benches.

For legs and fat loss:

• Squats – do one legged push squats on the edge of a picnic table.
• Running sprints, bodyweight squats and burpees are also perfect for weight loss and leg exercises.

Being innovative is the right thing to do when you are short in resources. Do not compromise your health and fitness just because you don’t earn much. If you’ll just be resourceful, you’ll get a full outdoor workout that’s best for your body.