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updated: 6/11/2012 11:11 AM

Playground can be a fun place for a workout

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  • Pullup: Grasp an overhead bar and pull your body upward until your chin clears the bar. Lower yourself back down.

      Pullup: Grasp an overhead bar and pull your body upward until your chin clears the bar. Lower yourself back down.

  • Modified pullup: Find a bar low enough that allows your feet to remain on the ground. Perform the pullup, but push with your legs as you pull with your arms.

      Modified pullup: Find a bar low enough that allows your feet to remain on the ground. Perform the pullup, but push with your legs as you pull with your arms.

  • Knee-up: Take hold of an overhead bar. Tense your core and tuck your knees upward toward your chest. Control back to your starting point.

      Knee-up: Take hold of an overhead bar. Tense your core and tuck your knees upward toward your chest. Control back to your starting point.

  • Modified knee-up: Sit on a bench, lean back slightly and tuck your knees to your chest.

      Modified knee-up: Sit on a bench, lean back slightly and tuck your knees to your chest.

  • Video: Push Fitness outdoor workout

 

For this month's workout, we want you to get outside and have some fun. All you need is your body weight and some playground equipment at your local park.

The workout consists of three circuits. Perform each exercise for 30 to 60 seconds with minimal rest between exercises, but take 30 to 60 seconds of rest between each circuit.

Circuit 1

Step Up. Find a platform or a park bench and place your left foot on the elevated surface. Step up while keeping constant weight on your left heel and lightly tap your right foot before stepping back down in a controlled manner. Repeat for 30 to 60 seconds and then switch legs.

Squat. Assume a shoulder-width position with your feet while keeping an upright posture. Slowly squat down as you push your hips back while reaching your arms forward. Squat as low as you can without compromising your form. Stand back up to your starting position without locking out your knees and repeat for 30 to 60 seconds.

Alternating lunges. Begin with feet hip width apart and an upright posture. Take a large step forward with your left foot and bend both knees until you drop down to a comfortable depth. Step back up to your starting point and then step forward with the right foot, following the same steps. Continue the alternating lunges for 30 to 60 seconds.

Circuit 2

Pullups. Grasp an overhead bar with a wide overhand grip. Pull your body upward until your chin clears the bar. Lower yourself back down until your arms are almost fully extended. Repeat for 30 to 60 seconds. If you can't perform a traditional pullup, find a bar low enough that allows your feet to remain on the ground at all times. Perform the pullup as described, but push with your legs as you pull with your arms.

Push-ups. Assume a push-up position with hands wider than shoulder width. Keep your core tight as you lower your chest toward the ground. Your goal is to drop low enough so your elbows are at a 90-degree bend. Push back to the top and repeat for 30 to 60 seconds. If you can't perform a traditional push-up, you can drop to your knees or find an elevated platform or bar to push from.

Hanging knee ups. Take hold of an overhead bar just as you did for the pullup. Bend your knees slightly so your feet come off the ground and you're holding up all your body weight. Tense your core and tuck your knees upward toward your chest. Control back to your starting point and repeat for 30 to 60 seconds. If this is too challenging, take a seat on a bench or platform while you lean back slightly and tuck your knees up.

Circuit 3

Choose a distance from 100 meters to mile. Try to cover this ground as quickly as possible by walking, running or sprinting depending on your fitness level. Time how long it takes you to cover that distance. Now, each time you repeat this circuit, try to match or beat your initial time.

After completing the first round, repeat for as many times as you can in 30 minutes.

• Joshua Steckler and Mark Trapp are co-owners of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact them at PushFitnessTraining.com or find them on Facebook.

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