A Comprehensive Guide to Fun Playground Equipment Exercises: From Swings to Monkey Bars, Park Benches, and Tables

Playgrounds have long been a cherished domain for children’s laughter and joy. However, they offer much more than just fun for kids. The colorful and versatile playground equipment can also be a perfect spot for teenagers and adults to partake in exciting and effective workouts. If you’re tired of the mundane gym routine or need to breathe life into your fitness journey, look no further than the playground.

As a NESTA Certified Personal Fitness Trainer, you will want to get out of the gym occasionally and explore some different workout options.  You may be shocked at how effective an outdoor workout using playground equipment can be. In many cases, Certified MMA Conditioning Coaches will take their athletes outdoors to do this type of workout in conjunction with running and mitt work.

In this comprehensive guide, we will delve into various fun exercises you can perform on swings, horizontal ladders (monkey bars), park benches, and tables. Get ready to rediscover the childlike joy of play while sculpting your body and boosting your fitness levels.

Swing Set Leg Raises (Swings)

Swings are not limited to providing a relaxing back-and-forth motion; they can also be a powerful tool for strengthening your core muscles. Stand facing the swing, gripping the chains firmly. Slightly bend your knees and lift your legs off the ground. Engage your core and perform leg raises by bringing your knees up toward your chest and then slowly lowering them back down without touching the ground. For a more challenging variation, try straight leg raises or controlled side-to-side swings. This exercise targets your abs, hip flexors, and quadriceps.

Hanging Knee Tucks (Horizontal Ladders)

Monkey bars, also known as horizontal ladders, are iconic playground structures that offer an exceptional upper body and core workout. Hang from the bars with your palms facing forward and your body fully extended. Engage your core and draw your knees up toward your chest, holding the tucked position for a few seconds before extending your legs back down. Aim for 8-10 repetitions, gradually increasing the number as you progress. This exercise targets your abdominals, shoulders, and forearms, improving grip strength and overall upper body stability.

Park Bench Step-Ups (Park Benches)

Park benches serve as an excellent platform for a full-body workout, especially for strengthening the lower body. Stand in front of the bench and place your right foot firmly on the seat. Push through your right heel to lift your body up and bring your left foot onto the bench. Step back down with your right foot, followed by your left. Repeat this movement for 12-15 steps on each leg. Park bench step-ups effectively target your quadriceps, glutes, and hamstrings while enhancing balance and coordination.

Swing Push-Ups (Swings)

Push-ups are a classic exercise that can be taken to a new level with the help of swings. Place your hands shoulder-width apart on the ground and extend your legs, resting your feet on the swing seat. Lower your chest toward the ground, performing a push-up, and then push back up to the starting position. This exercise engages your chest, shoulders, triceps, and core, making it an excellent compound movement for overall upper body strength. Adjust the difficulty by altering the height of the swing.

Check out this article for even more ways to enhance your push-ups – click here!

Tabletop Tricep Dips (Tables)

Playground tables can be transformed into a convenient dip station to target the triceps effectively. Sit on the edge of the table with your hands gripping the edge beside your hips. Walk your feet forward and slide your hips off the table, supporting your weight with your arms. Lower your body by bending your elbows, then push back up to the starting position. Aim for 10-12 repetitions to strengthen and tone the back of your arms effectively.

Ladder Toe Touches (Horizontal Ladders)

Combine the benefits of a horizontal ladder workout with an excellent core exercise. Hang from the bars with your feet together and your body fully extended. Engage your core and lift your legs toward one side, aiming to touch your toes to the bar. Lower your legs back down and repeat on the other side. Perform 10-12 repetitions per side to experience a challenging and enjoyable core workout that targets your obliques, lower abs, and hip flexors.

Monkey Bar Pull-Ups (Horizontal Ladders)

Take your upper body strength to new heights by performing pull-ups on the monkey bars. Hang from the bars with your palms facing away from you and your hands slightly wider than shoulder-width apart. Engage your back muscles and pull your chest up towards the bars, then lower yourself back down with control. Aim for 6-8 repetitions per set, gradually increasing the number of sets as you progress. This exercise is fantastic for developing your lats, biceps, and overall upper body strength.

Swing Plank Pike (Swings)

The swing plank pike adds an exciting dynamic element to your core workout. Start in a plank position with your feet on the swing seat and your hands on the ground directly under your shoulders. Engage your core and pike your hips up towards the ceiling, lifting the swing seat with your feet. Hold for a moment, then lower back into the plank position. Perform 8-10 reps to engage your core and work your shoulders and hamstrings effectively.

Bench Bulgarian Split Squats (Park Benches)

Harness the height of the park bench for an intense leg workout. Stand facing away from the bench, placing your right foot on the seat behind you. Keep your chest upright and lower your body into a lunge position, ensuring your left knee is at a 90-degree angle. Push through your left heel to return to the starting position. Aim for 10-12 repetitions on each leg to target your quads, hamstrings, and glutes effectively.

Table Incline Push-Ups (Tables)

Utilize the park table for incline push-ups to modify the standard push-up and make it more accessible for beginners. Place your hands on the edge of the table slightly wider than shoulder-width apart and extend your legs behind you, balancing on your toes. Lower your chest towards the table, then push back up to the starting position. Perform 12-15 repetitions to engage your chest, shoulders, and triceps.

Playground equipment is a treasure trove for those seeking engaging and enjoyable workout routines. From swings and horizontal ladders to park benches and tables, these structures offer a plethora of exercises to challenge your body and spark your enthusiasm for fitness. Remember to warm up properly before attempting any exercises and listen to your body to avoid overexertion or injury. So, venture out to the nearest playground, unleash your inner child, and turn it into your personal fitness haven!

Learn more about the variety of fitness industry careers. There is always something exciting about earning a new training or coaching certification and applying that new knowledge of how you train your clients.

If you have yet to earn your professional credentials, this is critical. You need it for the safety of your client, your professional standing in the fitness industry, and liability reduction. Start with the NCCA-accredited NESTA Personal Fitness Trainer Certification.