Spending time with your child and doing a good exercise usually seems to be a completely separate activity. Larysa DiDio, a New York celebrity trainer who works with many mothers says “It’s a great place to have a parallel game with your child.” Alternate training exercises with short periods of rest, by jumping from the bench to the swings, imagine them as circuit stations with your son. You will have intensive, interval training and a full body.
Bench
If your child is in the sandbox or has five in his basket, use the bench or tribune for these quick movements.
Step Ups: In front of the bench, put your left foot on the seat and get up, bring your right knee to your chest. Step down to the ground with your right foot and then left. Do 20 repetitions, change sides
Dips: Sit on the edge of the bench with your hands next to your hips, palms flat and fingers bent over the edge. Take a few steps forward and skate on the bench. Bend your elbows 90 degrees right behind you and then lift them up again. Do 20 repetitions
Swings
Many gyms have TRX, these harnesses that intensify almost any exercise of body weight. An empty swing seat can serve the same purpose.
Squats: Sit on a swing, about a foot or two, and place the tip of your left foot on the seat (the sole up). Bend your right knee 90 degrees (the knee centered on the ankle) to lower yourself into a push and then get up. Do 20 repetitions; Change your leg and repeat it.
Monkey Bars
Going from one bar to another, as you did when you were a child, is an excellent exercise for the arms and muscles. But you can squeeze more serious upper body workouts with this exercise.
Hanging Abdominals: grab a single bar with both hands in an upper handle and hang with outstretched arms. Lift your feet off the floor and bend your bent knees towards your chest. Imagine for a report, then lower your knees and keep your feet on the ground. Do 10 to 20 repetitions.