Kids stay fit when they get out in the fresh air and just play. Organized sports are great, however even without adult led structure kids will make up their own games and play.

Spend 30 minutes chasing your kids on the playground if you want to tone your muscles, get stronger and get a cardio workout too.

Monkey Bars
Get a grip and just hang to feel your muscles loosen up, your spine elongate and the kinks unravel.
Try climbing across and back on the monkey bars. It stretches your back and shoulders and it tones your arms too. Play – follow the leader – to really forget you’re working out.

With your palms facing you try a few chin ups. Every time you jump up there try to do one more. Very soon you will strengthen your chest and biceps and increase your reps.

With palms facing out try a few pull-ups. Widen the grip to work out your lats (latissimus dorsi), forearms and triceps. A narrower grip impacts the forearm differently as well as the upper pectorals.

Grip the bar and try ten leg raisers. Hold your legs straight out and pause to strengthen your lower abdominals.

Slide
Try this… face the slide grip the sides and stretch your legs back. Do deep pushups. Lower your chest below your grip. This provides a longer range of motion than pushups on the ground. This works your triceps and pectorals.

Now climb the stairs and slide down.

Rings
If your playground has parallel rings swing on them to work your core and stretch your shoulders.
Try pull-ups using various grips.

Parallel Bars
Use any two bars on the playground that are parallel. Dip your body and push up. Keep good form; don’t over extend and damage your shoulder. This is great for the triceps and chest.

Stretch
Use the slide ladder to stretch the hamstrings. Put your foot on the rung height that is comfortable, take a deep breath and point your toes while extending your head to your knee exhaling slowly. Switch legs. Try it again a little higher!

Challenge Course
Run to each station listed above and try to max out each routine.

Take a half hour and let yourself play.