The Playground Workout

Why the park?

It has great tools, like swings, benches, and monkey bars. We asked exercise physiologist Tom Holland, a personal trainer in Darien, Conn., to put a new spin on some of his favorite moves of all time—squats, lunges, and chinups.

Do the moves as a circuit—going immediately from one move to the next. That's one set. Rest for two minutes, then repeat for a total of three sets. Nice work. You've earned a trip to the Good Humor truck.

Move 1: Swing Lunge

Works glutes, hamstrings, and quads

Stand with your back about one giant step from a one- to two-foot-high swing. Reach back with your right foot and place your toes on the seat (A). With your arms at your sides, sink into a lunge until your left thigh is parallel to the ground (B). Slowly return to start. That's one rep. Do 10, then repeat on the other side.

Sets: one per side

Reps: 10

Rest: —

Melt those pounds away with this all-new running and nutrition plan.

Move 2: Monkey-Ups

Works biceps, core, and back

Jump up and grab a monkey bar with your hands shoulder-width apart and palms facing you. Hang from the bar with your arms straight, your knees slightly bent, and your ankles crossed (A). Pull yourself up until your chin passes the bar (B). Take three seconds to lower yourself. Do up to 10 reps.

Sets: one per side

Reps: up to 10

Rest: —

Move 3: Bench Jump

Works core, glutes, hamstrings, quads, and heart

Begin by standing on a one to two-foot-high backless park bench with your knees slightly bent and your arms straight out in front of you at shoulder height (A). Jump down so you're straddling the bench (B). Jump back onto the bench, landing with your feet together. Continue jumping down and up as quickly as possible for 20 seconds.

Sets: one per side

Reps: 20 second intervals

Rest: —

Your body's different from his. Try these best workouts for women.

Move 4: Swing Pike Pushup

Works shoulders, biceps, chest, core, and back

Get in plank position with the tops of your feet on the seat of a one- to two-foot-high swing (A). Press your arms and feet down as you lift your hips toward the sky so your body is in a pike position (B). Lower your hips to the starting position, then immediately sink down into a pushup (C). That's one rep. Do 10.

Sets: one per side

Reps: 10

Rest: —

Want a harder body and a brighter outlook? Ditch the gym and try these other outdoor workouts.