You’ll need to find a good playground for this one…

Warm up jog/ cycle for 10 minutes

Squat jumps – find a park bench, bottom of the slide, anything that requires a bit of a jump to get onto (make sure it’s stable!) and then perform 20 jumps, landing in a deep squat on the ground and a perfectly balanced squat on the object.

Push ups – place your hands just wider than shoulder width apart on the bottom of the same object and perform 20 push ups in solid form. Try and go as fast as you can without sacrificing good form to keep the intensity high.

Swing jackknife – put your feet on the chair of a swing and walk your body out into a push up position. Your body should then be parallel to the ground and draw your feet (and swing) towards you and then back into start position. Your body should form a pike position as you draw in and then flat, plank position as you return to the start. Perform 20 fast reps in good form.

Chin ups – find the monkey bars and perform 20 chin ups making sure you lift your chest to the bar and don’t hunch your shoulders round at the top. If you can’t do a chin up, perform a ‘negative’ where you jump up and really slowly lower yourself down. This is the important phase of the exercise.

Hamstring curl – then it’s back over to the swing, lying on your back on the ground this time with your feet up on the swing seat. Raise your body into a plank  – your body should be held up in the air by pushing your feet down on the swing seat, keeping your legs straight and supported by your shoulders and head which are still in contact with the floor. Another 20 reps.

Go for a sprint around the playground  and then get stuck into the second set of the above 5 exercises. Do 3 sets in total or 4-5 if you’re used to training in high volumes.

Call for further instruction of the exercises and I’ll send a picture to help demonstrate…Enjoy!