Weekly Workout: Improvised Workout at Playground or Beach

 The 85th EIS invited other Keesler units to participate in the 90-minute PT session which also included a 1.5 mile run
The 85th EIS invited other Keesler units to participate in the 90-minute PT session which also included a 1.5 mile run. (U.S. Air Force photo by Senior Airman Holly Mansfield)

Sometimes life gets in the way of your workout. Maybe the gym is closed. Maybe you have family commitments in the evening. Or perhaps you missed the alarm for your regular early morning workout. These things happen. If you have the time and ability to just go out and do something that day, keep on eye open for playgrounds, parks, football fields, tracks, bleachers, community pool, or big stairways. These pieces of property you may pass on your run can be the answer to a normally scheduled routine in the weight room being foiled by other responsibilities or bad luck.

Here is one such workout we did the other day. It was more of a surprise opportunity than dealing with a foiled workout plan. Our plan was to do a beach run with a mix of PT exercises along the 1 mile stretch of beach we have here on the Chesapeake Bay near Annapolis. But we noticed a playground at one end of the beach and added extra exercises. The workout is quite simple by design but was a big challenge with the soft sand runs and big numbers of calisthenics.

Beach Run With PT:

Run 1 mile soft sand
PT Pyramid of Pullups (on monkey bars), Pushups, Sit-ups (or abs of choice), and Dips from 1-10
1 Pullups, 2 pushups, 3 sit-ups, 2 dips
2 pullups, 4 pushups, 6 sit-ups, 4 dips  

Keep going up to 10 pullups, 20 pushups, 30 sit-ups, 20 dips

Run 2 miles (down and back on beach)
PT Pyramid of Pullups (on monkey bars), Pushups, Sit-ups (or abs of choice), and Dips from 10-1
10 Pullups, 20 pushups, 30 sit-ups, 20 dips
9 pullups, 18 pushups, 27 sit-ups, 18 dips

Keep going down the pyramid until 1 pullup, 2 pushups, 3 sit-ups, 2 dips

Run mile cooldown

This is a good way to get your miles for the day—running on soft sand beaches that have less impact on your knees. However, if you do not live near a beach, create a running or biking route where you pass local parks, playgrounds, or tracks to create some fun workouts. Who knows, you may find that you do not need a gym and can get your exercise done with weights at home and a variety of cardio and other resistance training outside.

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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