Playground Equipment Workout Plans

Useful tips on Playground Equipment

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Playground Equipment Workouts for Lats and Biceps

Do you find yourself stuck on the road, or perhaps at your home together with your little ones, and unable to hit the gym on back and biceps day? Don't panic! Below you will be introduced to a simple and painless solution to hit your lower back, and really get some thickness. For this workout you only need some playground monkey bars.

The first movement you will be doing is going to be broad grip pull ups.

These will fill the muscle groups on the back with blood flow and really bring some 'pop' out of your back muscle tissue group. You will want to complete a total of fifty or so repetitions for your back. You should use several, or as few, sets as suitable. Have varying reps in each set as you can manage each set. As long as your final amount reaches the actual total amount describes earlier. In the near future, you could possibly knock out the full reps in a single set of pull ups. If and when that day comes, it's probably time for you to bump up your reps to a number much higher.

Next you will complete a motion which involves grabbing the bar as if you were going to complete a pull up, and then hanging with your back muscle flexed for several minutes. You'll want to complete a total of 10 minutes of hanging flexing action, broken into as many chunks as required.

The last activity, will be under grip pull ups for biceps.

You'll be performing around 100 motions, since they are easier than the overhand grip assortment that you accomplished before. With each rep, flex your biceps and feel the extent of the motion. Don't swing your legs. Strive to maintain your form as perfectly as possible.

There you go! Only 3 workouts needed to blast your back muscles. You only need your body weight. Lifting at a gym facility is preferable for gaining mass, but when life gets too busy to dedicate alot of time at the gym, one can easily improvise at the playground using playground monkey bars for a quick and effective back and biceps boost!

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My Playground Equipment Workout.

So this covid shutdown really forced me to get creative.  My gym’s closed and no one wants to come out even for a run.  I’ve always been athletic and sitting around just won’t do.  The few weights I have in my little studio apartment can only go so far.  As I was sitting in my living room looking out at the beautiful lake, I saw the park on the other side and instantly realized what I need to do.  Why I never took the time to realize this before, no idea.  Well, living in a bustling city where business is your breakfast, lunch and dinner will cloud your judgment about other things.  Anyways, I grabbed my water bottle, jumped on my bike and could hardly pedal without my feet slipping off with excitement.  Here is what awaited me on the other side at the park:

1. Playground Pull-up Bars aka “monkey bars”

I was stressing about needing the gym equipment for my lats.  Why didn’t I take the time to think of this before spending crazy $$$ at my gym?!

I usually aim for 4 sets of ten on my rush days, or when I have time here’s an example of the plan:

First set: 15 reps

Second set: 12 reps

Third set: 10 reps

Fourth set: 8 reps

2. Dips!!!

There are variations of this type of playground equipment.  I use this exclusively for my dips to hit those stubborn triceps, for strenghtning my delts and upper back as well.  Dips also target the pectorals especially lower.  Heck, I even use it for my gymnastics practice warmups.  It’s a good platform for stiff leg raises to hit your core....yeah...quite a burn.  One of my friends works installing commercial playground equipment and similar used “dip bars” for free.  Four holes filled with concrete, 2 days later that stuff was cured and dips were enjoyed.

First set: 10 reps

Second set: 10 reps

Third set: 8 reps

Fourth set: 12 reps

I try to confuse my muscles doing stuff like that.  so long as I know I won’t get too weak and knock myself out on the playground equipment, I push to about 98% exhaustion(meaning to the point where I’m dragging myself back to my place lol).  the fourth set is terrible as at that time the muscles will have been saturated with lactic acid.  It’s a tough up-hill battle, but worth it down the road.  You will see when you’re wayyy stronger and ripped than your friends.

3. Insane Body Lift

Not gonna lie, this one I haven’t been successful at yet, but it’s my current challenge.  I saw someone doing this and I got sleepy just trying to imagine all the muscle groups involved in this, slow twitch, fast twitch, whatever.  I was able to hold my legs like that for milliseconds, only after my friend held them up to give me a start.  This is a brutal workout, but honestly anyone who can do this all by themselves, even if it was for a second or two, has t be super strong.  That’s the kind of strength you can not get from working out at a gym.  I would like to see a massive 200+ lb muscle head do this naturally at a playground.