For many adults, play and exercise are diametrically opposed. For a workout to “count,” they might say, it must be arduous — straining you to the point of exhaustion in order to help you reach your fitness goals.
Play, on the other hand, is the literal embodiment of fun. Undeniably valuable for kids, sure — but little more than a distraction from the serious job of getting fit for adults. If a workout veers too close to play, too close to the throw-caution-to-the-wind fun we experienced as children, some might ask whether it’s a workout at all.
These beliefs couldn’t be further from a primal truth that kids know subconsciously and too many of us adults have long forgotten: Fun fosters fitness.
“Joyful movement emphasizes finding pleasure in the way we move our bodies,” says Jasmine de LaCruz, AFAA, NASM, an all-ages personal trainer and content creator for Life Time’s Kids Studio classes. “It is well known that physical activity provides many mental and physical health benefits, and by focusing on movement we enjoy, we are more likely to move our bodies regularly.”
Incorporating play into a workout routine doesn’t diminish the positive effects of exercise, just as making a workout extra long and grueling doesn’t make it more effective.
“Many of us have been taught that exercise is about punishment. But exercise can also be a celebration of what our bodies can do,” says de LaCruz. “It’s time to break the stigma that every workout session requires a ‘no pain, no gain’ mentality.”
If anything, the activities that many might dismiss as child’s play — hopping, jumping, and skipping, to name a few — build key elements of fitness, such as strength, mobility, and especially cardio.
De LaCruz designed the following workout as an invitation to rediscover what play looks like. Each circuit combines two body-weight strength moves with a play-inspired cardio activity of your choice. (For ideas, see “Joyful Cardio” futher down.)
To boost the joy factor even more, try this workout outside with your favorite music in the background, perhaps with a workout buddy.
The Workout
- Begin with a full-body warm-up. (Find our favorite at ELmag.com/perfectwarmup.)
- Then choose a circuit, set a timer for 30 to 60 seconds, and perform the first strength exercise (A) in the circuit.
- Reset the timer, again for 30 to 60 seconds, and perform the second strength exercise (B).
- To finish the circuit, reset the timer once more — this time for two minutes — and perform a joyful cardio activity of your choice (C). Feel free to change your activity at any time during the cardio interval.
- Perform two or three rounds of the circuit, resting for 30 seconds between rounds. If you do more than one circuit, rest for a full minute between each.
A note on the strength exercises: The “A” moves in each circuit are lower-body exercises. The “B” moves are plank variations that challenge your upper-body and core muscles. To pregress the B moves, elevate your hands on a firm surface, such as a bench or box.
| Circuit 1 | Circuit 2 |
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| Circuit 3 | Circuit 4 |
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The Workout
Joyful Cardio
The following list is far from exhaustive but offers a variety of options for plugging play into your workout. And the best part of all? There are no hard-and-fast rules.
Feel free to choose one movement for the entire workout, try a different movement for each circuit, switch moves for each round of a circuit, or even switch moves randomly in the middle of a circuit. If you start the workout loving jump rope and later find yourself dreading another round of it, don’t hesitate to try something new. If you love something that’s not on the list, go for it!
Just remember: You’ll know you’ve made a good choice if it feels good and you’re having fun.
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Circuit 1
Repeat two to three rounds, resting for 30 seconds between each round.
1A) Alternating Reverse Lunge With Kick
Perform for 30 to 60 seconds
Full Instructions
- Start by standing with feet about hip width distance apart.
- Step your right foot back into a low lunge, letting your knee hover above the ground.
- Drive through your left foot as you return toward standing, bringing your right knee up to hip height.
- Bearing all weight on your left leg, extend your right leg out to kick that foot in front of you.
- Return to the starting position and repeat on the other side.
- Continue, alternating sides.
1B) Pushup
Perform for 30 to 60 seconds
Full Instructions
- Start in a high plank. Bend your elbows, pointing them back at a 45-degree angle, and lower yourself until your triceps are about parallel to the floor.
- Press back to the top of your plank and repeat, keeping your core engaged throughout the movement.
1C) Joyful Cardio: Jumping Jacks
Perform for 2 minutes. Feel free to change your joyful cardio activity at any time during the cardio interval.
Full Instructions
- Jumping jacks are a great cardio option.
- Modify this playful move by doing legs-only jacks (keeping your hands on your hips) or stepping side to side instead of jumping.
- Repeat for two minutes.
⊕ Perform two or three rounds of Circuit 1, resting for 30 seconds between rounds.
⊗ If you do more than one circuit, rest for a full minute between each.
Circuit 2
Repeat two to three rounds, resting for 30 seconds between each round.
2A) Squat With Alternating Toe Position
Perform for 30 to 60 seconds
Full Instructions
- Stand with feet about hip width distance apart and toes pointing forward. Bend your knees and lower your hips into a squat position.
- Dive through your feet to return to standing.
- Turn your toes out to 45-degree angles and squat again.
- Continue, alternating between toes forward and toes angled for each squat.
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2B) Plank-Up
Perform for 30 to 60 seconds
Full Instructions
- Start in a low plank on your forearms.
- Transition into a high plank, planting one hand at a time (i.e., lift your left forearm and put your left hand in its place, then raise your right forearm and put your right hand in its place).
- Return to a low plank by lowering your right forearm back down to the floor, followed by your left forearm.
- Repeat, this time pressing up with your right forearm first for the transition into high plank and lowering your left forearm first, as you return to low plank.
- Continue, alternating sides.
2C) Joyful Cardio: Shadowboxing
Perform for 2 minutes. Feel free to change your joyful cardio activity at any time during the cardio interval.
Full Instructions
- Shadowboxing typically consists of three parts: a jab, a hook, and a cross. (For a form refresher, visit “Shadowboxing Cardio Workout.”)
- Repeat the sequence for two minutes.
⊕ Perform two or three rounds of Circuit 2, resting for 30 seconds between rounds.
⊗ If you do more than one circuit, rest for a full minute between each.
Circuit 3
Repeat two to three rounds, resting for 30 seconds between each round.
3A) Cossack Lunge
Perform for 30 to 60 seconds
Full Instructions
- Stand with your feet wider than shoulder width distance apart and turn your toes out slightly.
- Shift your weight to your right leg and bend your hips and right knee downward keeping your left leg as straight as possible and your torso upright and squared forward.
- As your hips drop, allow the toes of your left leg to lift and point upward. Sink into the squat as low as you can, without lifting the right heel.
- Push through your right foot to rise back to standing.
- Repeat, this time lowering yourself to the left.
- Continue, alternating sides.
3B) Plank With Shoulder Tap
Perform for 30 to 60 seconds
Full Instructions
- Start in a high plank with your feet set slightly wider than your hips.
- Keeping your hips squared, lift your right hand off the ground and tap your left shoulder. Avoid shifting your weight or rotating.
- Return your right hand to the ground and repeat on the other side, tapping your left hand to your right shoulder.
- Continue, alternating sides.
3C) Joyful Cardio: High Knee March
Perform for 2 minutes. Feel free to change your joyful cardio activity at any time during the cardio interval.
Full Instructions
- To do a high-knee march, powerfully raise one knee at a time, aiming for chest height.
- Move at a brisk pace.
- Repeat for two minutes.
⊕ Perform two or three rounds of Circuit 3, resting for 30 seconds between rounds.
⊗ If you do more than one circuit, rest for a full minute between each.
Circuit 4
Repeat two to three rounds, resting for 30 seconds between each round.
4A) Marching Glute Bridge
Perform for 30 to 60 seconds
Full Instructions
- Start by lying on your back with knees bent.
- Press your feet into the ground and engage your core as you lift your hips.
- Keeping your hips elevated and level, lift your left foot off the floor.
- Return your left foot to the floor and repeat on the right side.
- Continue marching with your hips elevated, alternating sides.
4B) Cross-Body Mountain Climber
Perform for 30 to 60 seconds
Full Instructions
- Start in a high plank.
- Draw your right knee in toward your left shoulder, then return it to the start position.
- Repeat, this time drawing your left knee toward your right shoulder.
- Continue, alternating sides.
4C) Joyful Cardio: Inchworm
Perform for 2 minutes. Feel free to change your joyful cardio activity at any time during the cardio interval.
Full Instructions
- To do inchworms, bend forward to plant your hands on the floor.
- Walk your hands forward one at a time until you are in plank position.
- Reverse the motion and return to standing.
⊕ Perform two or three rounds of Circuit 4, resting for 30 seconds between rounds.
⊗ If you do more than one circuit, rest for a full minute between each.
This article originally appeared as “Play Plus” in the July/August 2023 issue of Experience Life.
The post The Play-Based Workout appeared first on Experience Life.