I was hard pressed to get in a good workout but was in an area where I had no immediate access to a gym or a well equipped track. I am not much of a jogger so going for a jog is usually an option as a very very last resort. So walking around the neighborhood I found a playground (JACKPOT). In fact this playground had the nice rubberized shock absorbent surface an nice little platforms for doing step up or plyo. With my jump rope and resistance bands (never leave home with out them) I was able to get in a fantastic workout doing the following circuit.
Warm-up
Jumping Jacks
Knee-ups
Running in place
Stretching (upper body, quads, hamstrings, calves, & back)
The Circuit
- Jump rope (100 reps)
- Incline push-ups (20 reps-30 reps)
- Jump rope (100 reps)
- Pull-ups (10-12 reps)
- Jump rope (100 reps)
- Resistance Band Overhead triceps (10-20 reps)
- Jump rope (100 reps)
- Step-ups (20 reps)
- Jump rope (100 reps)
REST 1-2 minutes but keep moving.
Repeat this circuit 3 to 4 times for a complete resistance/cardio workout early in the morning to rev up your metabolism or when ever you can sneak it in at your local playground. This workout assumes the playground is equipped with the following:
- Monkey bars for pull-ups
- Bench or platform for step-ups and push-ups
- Any type of way to anchor the resistance-band high enough for usage or use the bench for tricep dips.
