Get ready to bring back the nostalgic feeling of swinging on a playground! In this article, you’ll discover a fun and effective outdoor workout using the swing. Remember the excitement of soaring higher and higher on a swing as a child? Well, now you can use that same swing to amp up your fitness routine. Chris Cooper, a strength and nutrition coach at Nerd Fitness, shares his ingenious outdoor swing workout that will give you a full-body workout without the need for any extra equipment. Get ready to feel the burn as you swing your way to a stronger and fitter you.
The Playground Workout: Outdoor Swing Workout
As a child, you nagged your parents to push you higher and higher on the swing. You felt like you could fly. Good times. You might be a little old for the swing, and now it’s your kids bossing you around to push them higher. Maybe not as much fun, but still, there’s still the opportunity for a pretty good playground workout.
Although the swing is fun, with some creativity and forethought, it is a tool somebody can use for a rocking playground workout. When you do not have the time or access for your regular workout, Chris Cooper, a strength and nutrition coach at Nerd Fitness, gives you an ingenious outdoor swing workout to stay on the gain train.
You’ll see the swing in an entirely different light.
Using the Swing as a Workout Tool
Some of the best outdoor workouts come from using what’s around you. In my backyard, this means using the tree swing set up for my kids. Using this for simple exercises like rows, push-ups, split squats, and rollouts can provide a quick workout without adding equipment.
These four exercises hit all areas of your body that you’d want to use in a full-body workout, and in a pinch, they will maintain your gains in your chest, back, legs, and arms. One of the more effective ways to incorporate this into your training, especially if you can’t get to the gym, is to set rep goals for the day rather than doing a 30-minute workout where you have to carve out time. This allows you to integrate exercise into your daily routine.
Benefits of Outdoor Workouts
When you take your workout outdoors, you reap numerous benefits. First and foremost, you get to breathe in fresh air and soak up some sunlight, which is invigorating for both the body and mind. The outdoor setting offers increased mental well-being and can improve your mood.
Utilizing Available Equipment
By using the swing as a workout tool, you make the most of the equipment that is readily available to you. There’s no need to invest in expensive gear or travel to a gym. The swing provides resistance and challenges your muscles in unique ways. It adds variety to your workout routine and keeps things interesting.
Creativity in Workout
The beauty of using the swing as a workout tool is the opportunity for creativity. You can incorporate different movements and customize the workout to suit your individual needs and fitness goals. This flexibility allows you to discover new exercises and challenge yourself in different ways.
Four Key Exercises
To maximize your outdoor swing workout, incorporate these four key exercises into your routine:
Swing Inverted Rows
Inverted rows using the swing are an excellent exercise for targeting your back muscles. To perform this exercise, lie underneath the swing, hold onto the seat or chains, and pull your body up towards the swing. Focus on squeezing your shoulder blades together to engage your back muscles.
Swing Pushups
Pushups using the swing add an extra challenge to your upper body workout. Place your hands on the seat of the swing or the chains and perform pushups as you would on the ground. The instability of the swing adds an element of core engagement and requires more stabilization from your upper body muscles.
Swing Elevated Split Squats
Elevated split squats using the swing help to strengthen your lower body, particularly your legs and glutes. Stand facing away from the swing, with one foot resting on the seat. Lower your body into a lunge position, ensuring that your front knee stays aligned with your ankle. Push through your front heel to return to the starting position.
Swing Ab Fallout
The swing ab fallout is a challenging exercise that targets your abdominal muscles. Start in a plank position with your hands on the ground and your feet on the swing. Slowly roll the swing forward, extending your body into a straight line. Engage your core to control the movement and return to the starting position.
Setting Rep Goals
When incorporating the swing workout into your routine, it’s important to set realistic rep goals. This allows you to track your progress and ensure that you’re challenging yourself effectively.
Importance of Realistic Goals
Setting realistic rep goals ensures that you don’t push yourself too hard or become discouraged. It’s important to choose a number of reps that you can reasonably achieve throughout the day. This allows you to integrate exercise into your daily activities without feeling overwhelmed.
Tracking Reps
To track your reps, you can use a simple tally system or mark them off on a calendar or in a fitness app. This helps you stay accountable and motivated as you work towards your goals. Celebrate each milestone as you hit your target rep mark for the day.
Options for Breaking Sets
If the total number of reps seems daunting, you can break them into smaller sets. For example, if your goal is 50 reps, you can aim for 5 sets of 10 reps or 10 sets of 5 reps. This allows you to take breaks in between sets and gradually work towards your target rep mark. Experiment with different rest intervals to find what works best for you.
Benefits of Outdoor Workouts
Choosing to exercise outdoors offers numerous benefits that go beyond the physical aspect. Here are some advantages of outdoor workouts:
Fresh Air and Sunlight
Exercising outdoors allows you to breathe in fresh air and soak up sunlight. This can significantly improve your mood and increase your energy levels. The natural environment provides a refreshing change of scenery and can enhance your overall workout experience.
Improved Mood and Mental Well-being
Spending time in nature has been shown to improve mental well-being and reduce stress. Outdoor workouts provide an opportunity to escape the hustle and bustle of everyday life and connect with nature. This can lead to increased feelings of happiness, relaxation, and improved mental clarity.
Variety of Workout Settings
The great outdoors offers a wide variety of workout settings. Whether you prefer the tranquility of a park, the challenge of hiking trails, or the excitement of a beach workout, there are endless possibilities. This variety keeps your workouts engaging and prevents boredom from setting in.
Utilizing Available Equipment
When conducting an outdoor swing workout, the swing itself serves as a versatile piece of equipment. Here’s how you can make the most of it:
Using the Swing as Resistance
The swing provides resistance during exercises such as inverted rows and pushups. By leveraging your bodyweight against the swing, you work your muscles in a different way compared to traditional gym equipment. This adds an element of instability and engages your core muscles for stabilization.
Creativity in Other Equipment Usage
In addition to the swing, you can get creative with other equipment found in the outdoor environment. Utilize park benches for step-ups or tricep dips, use tree trunks for balance exercises, or incorporate resistance bands for added challenge. Exploring your surroundings allows you to discover new ways to challenge your muscles and enhance your workout.
Maximizing Workout with Limited Resources
Outdoor workouts often require minimal equipment, making them accessible to a wide range of individuals. By utilizing the available resources, you can maximize your workout without the need for expensive gym memberships or bulky exercise machines. This flexibility allows you to maintain a consistent workout routine regardless of your location or financial constraints.
Creativity in Workout
One of the main advantages of the outdoor swing workout is the opportunity for creativity. Here’s how you can tap into your creative side:
Incorporating Different Movements
The swing workouts discussed earlier are just the beginning. Get creative and incorporate different movements to target various muscle groups and add variety to your routine. Consider exercises like swing lunges, swing planks, or swing mountain climbers. Stay open-minded and embrace new challenges as you discover new exercises.
Customizing Workouts for Individual Needs
Each person has unique fitness goals and physical capabilities. The outdoor swing workout allows you to customize your workouts to suit your individual needs. Whether you’re a beginner or a seasoned athlete, you can modify the exercises to match your current fitness level. Gradually increase the difficulty as you become stronger and more confident.
Discovering New Exercises
Outdoor workouts provide the perfect opportunity to discover new exercises. With an open mind and a willingness to try new things, you might stumble upon exercises that you’ve never encountered before. Embrace the sense of adventure as you explore different movement patterns and challenge your body in new ways.
Swing Inverted Rows
Inverted rows using the swing are an effective exercise for targeting your back muscles. Here’s what you need to know:
Technique and Form
To perform swing inverted rows, lie underneath the swing with your arms fully extended and hold onto the seat or chains. Keep your body straight and engage your core. Pull your body up towards the swing by bending your arms and squeezing your shoulder blades together. Control the movement as you lower yourself back down.
Muscles Targeted
Swing inverted rows primarily target your back muscles, including the latissimus dorsi, rhomboids, and trapezius. Additionally, this exercise engages your biceps, forearms, and core muscles for stabilization.
Progressions and Variations
Once you have mastered the basic inverted row, you can progress by increasing the difficulty. Try elevating your feet on a sturdy object or adding a pause at the top of the movement. You can also experiment with using different grips, such as an underhand or wide grip, to target different areas of your back.
Swing Pushups
Pushups using the swing provide an added challenge to your upper body workout. Here’s how to incorporate them into your routine:
Using the Swing for Added Challenge
Place your hands on the seat of the swing or the chains to perform pushups. The instability of the swing adds an extra challenge to the exercise, as it requires more stabilization from your upper body muscles. This increased instability engages your core muscles and forces them to work harder.
Benefits for Upper Body Muscles
Swing pushups effectively target your chest, shoulders, triceps, and core. By adding the element of instability, you activate more muscles to stabilize your body throughout the movement. This strengthens your upper body and improves overall stability and control.
Advanced Versions for Experienced Individuals
For those who are more experienced or seeking a greater challenge, advanced versions of swing pushups can be incorporated. Try performing single-arm pushups using the swing for added instability, or elevate your feet on a sturdy object to increase the difficulty. Experiment with different variations to continuously challenge your muscles.
Options for Breaking Sets
When working towards your rep goals, there are options for breaking sets to make the workout more manageable and effective:
Breaking Reps into Smaller Sets
Rather than aiming for the total number of reps in one go, you can break them into smaller sets. For example, if your goal is 50 reps, you can aim for 5 sets of 10 reps or 10 sets of 5 reps. By taking breaks in between sets, you can recover and maintain good form throughout the workout.
Timing Breaks in-between Sets
To ensure that you are challenging yourself, time your breaks in-between sets. Keep the rest periods consistent and try to minimize them as you progress. This helps to maintain intensity and keeps your heart rate elevated throughout the workout.
Choosing Rest Intervals
Rest intervals can vary depending on your fitness level and goals. If your focus is on strength and power, longer rest intervals of 1-2 minutes may be appropriate. On the other hand, if you’re aiming for endurance and cardiovascular fitness, shorter rest intervals of 30-60 seconds may be more suitable. Adjust the rest intervals to align with your specific objectives.
In conclusion, an outdoor swing workout can be a fun and effective way to stay fit and active. By utilizing the swing as a workout tool, incorporating key exercises, setting realistic rep goals, and embracing creativity, you can maximize the benefits of your outdoor workouts. Whether you’re a beginner or an experienced fitness enthusiast, the swing provides a versatile and accessible means to achieve your fitness goals. So grab hold of the swing and swing for the fences with your outdoor workouts!
