≡ Menu

Stay At Home Dad’s Bodyweight Playground Workout


Can you believe that March is almost over? That mean Q1 is almost done and it’s time to dust off the 2013 New Year’s resolutions and get a few things ticked off. One of my goals for 2013 is to come up with a sustainable exercise program and do it. I used to go to the company’s gym at lunch 4-5 times a week when I was working and it was great. Since I became a stay at home dad, I haven’t been able to exercise much, so here is my attempt to rectify that with a bodyweight playground workout.

The weather is finally getting nicer and we can go to the playground a bit more often now. It’s the perfect time to come up with a workout routine. I have been trying out various exercises at the playground and I think my program will help me get a big more fit. A few kids have told me “you’re weird”, but nobody has called a cop on me yet. Here is the routine I put together.

Warm up

  • Walk to the park. This could take 10 to 30 minutes depending on how much exploration the little guy decides to do.
  • Stretch – don’t want to risk any injury. 🙂

90 seconds each

  • Step ups – Find a bench and step up and down. 90 seconds for each side.
  • Jumping jacks – I hate Jacks. They are killers.
  • Ice skaters – side to side skating motion

Alright, this should take less than 10 minutes in a gym, but it’s anyone’s guess with a 2 year old in tow. Next up is the real work out.

Playground Bodyweight Workout

  • baby toss workout3 X 8 (24) pull ups anyway you can – I can do about 20 on the monkey bars for now.
  • 4 X 25 (100) push ups – I’m putting my hands on a bench so it’s not a full push up. I can do maybe 80 of these.
  • 3 X 10 (30) baby toss. Squat down and hold baby’s underarm, then stand up and toss him in the air. He couldn’t get enough of this. Don’t forget to catch the kid. This one is hard on the quads. Whew…
  • Alternate for baby toss – 4 x 25 (100) squats if no baby toss. Baby usually wants to run around the playground so maybe put off the baby toss for later at home.
  • 3 X 10 (30) park bench dips. I haven’t done this one yet, but it shouldn’t be too hard.
  • 4 x 60 seconds burpee or mountain climber. I have my hands on a bench or play equipment here too.

Overall, we have 3 or 4 sets of 5 exercises. I usually alternate between two or three exercises at a time.  I start with 8 pull ups following by 25 push ups, then repeat. I also get a lot of break time in between sets because I’m chasing the kid around the playground and helping him up the big play structure. It’s permissible to go back and forth on the monkey bars and slide down the slides if you think it can hold your weight. 😉

Cool down

Stroll home with the little guy.


Well, what do you think about my playground workout routine? It’s not cross fit or even Zoomba, but at least I’m trying to be a bit more active. I can probably do 60% of the workout right now and should be able to get close to 90% if I consistently do it a few times a week. There is not a lot of cardio in this program and I probably need to add something later.

Alternatively, I can just join the 24 Hours Fitness a few blocks away. They have a kid’s club room so I can just drop Baby RB40 off there. It will probably cost around $25/month (+$60 for childcare), but I’ll keep it in mind for next winter. I’d rather be outdoors when the weather is nice.

Do you have a fitness goal this year? How is it coming along?

Check out this stay at home dad’s workout. It’s quite hilarious.

*Update – Apparently, bodyweight training is one of the top 3 health trends in 2013. I’m way ahead of the curve here because I’ve been doing this since last year when I quit my job. 🙂

Get update via email:
Sign up to receive new articles via email
We hate spam just as much as you
{ 38 comments… add one }

Leave a Comment