The Mom’s (or Dad’s) Jungle Gym Workout

Years ago I was approached by a parenting magazine to contribute to an article on playground workouts for moms. I remember I had to actually seek out a playground in my neighborhood to do a little research. Now, as the mother of an active three-year-old boy, I have the routes to dozens of parks in the city memorized. I’ve happily joined the mom club. And when my little guy is busy with his pals zipping down the slide and playing in the sand, I do what active moms do—I sneak in a workout of my own.

A jungle gym can serve as a much more colorful home gym. There are sturdy bars and stairs at different heights, ideal for a wide range of exercises. But the best perk of the jungle gym workout is the ability to simultaneously be with your kids and take care of yourself. Kids equate a jungle gym with fun, so your children also benefit because they are witnessing you having fun as you break a sweat.

Since toddlers need so much focused supervision, the following jungle gym exercises are only geared for parents of kids who can play independently. Even so, your set of lunges may still get interrupted by a struggle over a coveted swing or sand toy. No matter, you’re a parent first, and an intermittent workout is better than none at all!

Warm up by walking to the playground or by playing a short game of tag with your kids once you’re there.

Modified Push-ups: Targets pecs, deltoids, and triceps
Stand an arm’s-length away from the jungle gym. Place your hands on a bar or ledge that's no higher than your chest. Keeping your body straight, bend your elbows until your chest nearly touches the bar.  Do 3 sets of 12 to 15 push-ups.

Side Leg Lifts: Targets abductors (outer thighs), and glutes
Stand beside a step so it's on your right side and place your right foot on it. Put your hands on your hips. Press through your right foot to raise yourself up until your right leg straightens as you simultaneously extend your left leg to the side with foot flexed. As you lower your left leg, bend your right knee again. Perform a set of 12 to 15 lifts, then switch to the other side. Do 3 sets. If you need to hold part of the jungle gym for balance, be sure to maintain proper alignment by not leaning on the bar for support.

Dips: Targets triceps
Sit on a park bench or jungle gym platform that’s at chair level. Grip the edge with your hands shoulder-width apart. Scoot your rear off the bench and extend your legs in front of you, bending your knees slightly. Bend your elbows and lower your body a few inches toward the ground, keeping your back close to the bench. Slowly press back up, making sure all the movement is limited to the elbow joint.  Do 3 sets of 12 to 15 dips.    

Step It Up
Sneak in a little cardio in by stepping up and down on the bottom step of the jungle gym. This exercise is best done on a reliable flat surface like playground turf rather than sand. You want a stable landing location for your feet. Follow the pattern of up, up, down, down. Lead with your right foot for 15 to 20 reps, then lead with your left foot. Remember to breathe, as well.

Hanging Knee Raise: Targets abdominals
Here’s your chance to hang from the monkey bars! Somehow it doesn’t feel quite the same when your feet can touch the ground. Oh well, use them to work your abs instead. While holding on overhead, bend your knees and lift your legs toward your chest. Keep your knees pressed together, and make sure the work is being done by your abs rather than your hip flexors. Do 3 sets of 8 to 10 reps.

Backwards Lunge/Push: Targets quads, glutes, and pecs
This exercise adds a fit twist to a playground classic- pushing your kids on the swings. Each time you push, perform a backwards lunge. Step straight back onto the ball of your foot into a shallow lunge. The toes of both feet are facing forward. Keep your torso upright. Alternate legs with each push. The lunge and the pushing of your child all happen at once. To make the push more effective, contract your pecs as you thrust your arms forward. The adorable thirty plus pounds riding in the swing is the weight for your pec workout.

When your kids have had enough and it’s time to go home, use the jungle gym’s bars and stairs for stretching your calves, hamstrings, quads, and pecs.