The Swing Set AMRAP
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Alright all, summer is coming to a close so it's time to maximize those outdoor workouts!! And, if you bring hand sanitizer, playgrounds are still the most budget-friendly and available places to get some fitness in! This lovely gem of a AMRAP workout is a core buster, and my arms were a little sore the next day, too. Plus, a swing set is basically a TRX that has been subsidized by your taxes, so check your local park for a set and try this workout!
You all might be wondering why I post such….interesting….workouts. The truth is that for now, I'm surviving motherhood. I’m just starting to have enough time now that my youngest is 1.5 to actually think about some fitness goals for myself. And fitting in a planned workout is really not something I’m prioritizing at this moment in life. My goals? Add enough variation to my exercise to maintain good bone density, minimize aches and pains by maintaining strength, and be strong and fast enough to keep up with my kids (someone’s gotta pick them up off the floor if they throw a tantrum). And if I'm totally honest, what really draws me is something along the lines of American Ninja Warrior. It would be a huge reach since I'm not such a spring chicken these days, but it’s a fun thing to think about.
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Postpartum Exercise: The First Six Weeks
How to treat Clogged ducts during breastfeeding
The Park bench workout
I still love the Olympic-style lifts I learned in CrossFit years ago, but that type of movement versus what I have access to in terms of training at home lends me more variation in movement with lighter weights. But adding instability to an exercises is a great way to increase its challenge without adding weight. This results in more muscle recruitment and activation of different muscle groups just to maintain an upright posture. And still works to keep bone density at healthy levels according to what I have read!
So let’s get in to this AMRAP:
The Swing set Amrap
AMRAP: As Many reps as possible
This is a unique take on a AMRAP workout. In this case it means to complete as many of each exercise as you can until you burn or your kids interrupt you! As soon as that happens, move on! Repeat the circuit as many times as you can. It’s a double AMRAP!
The moves
Eccentric Step Downs: stand firmly on the swing with one foot. Slowly lower the opposite leg down over a count of three, tapping the toes and then return quickly up to start. Repeat on each leg until you burn, then move to next exercise.
Plank Toe Taps: plank with your hands on the swing. Keeping your hips level and still, move your feet in-in-out-out. You’ll feel your core working hard if you’re doing it right. Move on once your arms or core are burning.
Pull Ins: grab two upright bars (monkey bars, swing support bars, etc.), and step your feet onto them. Extend your arms all the way out, and then pull your chest into the bars. Repeat until your arms are burning, then move on!
Hip Thrusters: hook your heels onto the swing and slowly lift your hips up as high as is comfortable. Lower back down, trying to keep the movement of the swing minimal. When your hamstrings and glutes are burning, move on to the next exercise.
Push Ups: place your ankles on to the swing, and walk arms forward until you are in plank position. Lower your chest toward the ground, then push to return to start. Keep your legs as still as possible, and move on when your arms or core are burning.
Swing Pikes: in plank position, bring your feet toward your shoulders while piking your hips up toward the sky (knees bent). Return to plank position and repeat
Repeat the amrap series for as many rounds as possible! enjoy!
cover photo credit: Matt Hoffman @__matthoffman__