Playground pushups – I sometimes wonder if my readers are concerned that I’ve included pushups in a number of my columns in the past, but then I remember that although I’ve been training steadily for almost 30 years, I still perform pushups during many of my workouts. With so many variations of the basic pushup, this functional activity is easily one of the top all-time exercises. When doing pushups in the playground, it’s not difficult to find a surface that allows for the appropriate level of difficulty. Just remember that the higher your hands are above your feet, the easier the movement. For stronger people, or advanced exercisers, you can even place your feet on an elevated surface so that they are higher than your hands for increased difficulty. Always maintain controlled movements and remember to engage your core muscles so that your body remains level and doesn’t sag through the middle. Try performing 2-3 sets to fatigue, with excellent alignment and control.
Horizontal pull-ups – Many people are challenged to perform a single full-body chin-up, let alone complete enough to make it a worthwhile exercise. This is why I have a lot of my clients work with a variation I call the horizontal pull-up. Just like pushups, there are numerous different combinations and variations that allow you to modify the difficulty depending upon your level of fitness. The angle of your body, the length of your legs and the width of your grip will all determine how hard or easy the movement is for you. In the version shown, Lorna actually has her feet as high as her hands, which makes this a challenging exercise, but we’ve bent her legs so she can actually pull herself up. Experimenting with these variables will allow you to find the right location and position that provides sufficient challenge for you. Ideally we’re looking for a position that will allow you to perform 2-3 sets of approximately 12-15 repetitions.
Bench dips – Although pushups and pull-ups work the major muscles of the chest and back, they also require a contribution by the shoulders and arms. This is part of the reason they’re such great exercises. Another excellent exercise that targets the triceps muscles on the back of the upper arm, is the bench dip. You’ve likely seen this before, and maybe even tried it, but I’m always amazed at how effective this exercise really is. The next time you’re at the playground, find a bench or step that is comfortable for your hands. Sit with your hips at the very front edge of the bench and place the heels of your hands on the front edge of the bench. Supporting your bodyweight with your arms, slide your hips forward off the bench, and begin to lower your body by bending your elbows. Be sure to keep your head and chest up as you raise and lower your body by bending your elbows, and avoid straining your shoulders by going too low. Perform 2-3 sets of roughly 15 repetitions. You can increase the difficulty by straightening your legs or lifting one foot from the ground.
The Williams Health Group blog 