Ever have those moments where you just can't get to the gym, but still think you need a workout? Look out the window, and head towards your local playground for this awesome workout!!
Swing Knee Tucks
Get in a push-up position with hands on the ground and feet resting on the seat of a swing, shoelaces down. Slowly bend the knees, bringing them in towards the chest while keeping the rest of the body steady and the core strong. Straighten the legs back to the starting position, and repeat for 10-15 reps
Monkey Bar Pull Up
To keep things interesting, start with an overhand grip (palms facing away from the body) and shoot for 3 to 5 pull-ups, then switch to an underhand grip (palms facing the body) for 3 to 5 chin-ups. Still working on this move? Try hanging from the bar with arms extended for 30-second intervals to build arm and shoulder muscles.
Park Bench Push Up
ind a stable, well-anchored park bench (preferably one that’s about waist height). Hold the back of the bench with hands a bit wider than shoulder-width apart. Walk the feet backwards a few steps so the body forms a diagonal line with the ground. Beginners can start almost vertical, while advanced fitness buffs can walk the feet further from the bench for more of a challenge. Next, with the elbows tucked at your sides, lower the torso towards the bench. Hold for a second, keeping the core engaged and the body in a straight line (no sagging butts!), and then return to start position. Repeat for 10-15 reps.
Slide Lunge
Stand at the bottom of a slide with your back to the top. Bend the left leg backwards in a lunge position and rest the left foot on the slide with the hands on the hips. Bend the right knee until the thigh is parallel to the ground, and then press through the right heel to rise back up. Complete 10-12 reps, and then switch legs.
Hill Runs
More into running like the wind than pumping iron? Increase speed with some quick hill runs. Find a steeper spot in the park (or a set of stairs) and sprint up the incline 5 to 10 times, jogging back down to flat ground. No hills available? Hit up 10 sprint intervals, maxing out for 30 seconds and jogging for a minute in between bursts.
Slide Sit Ups
A playground slide works just like an elevated sit-up bench at the gym. Lie down on the slide with your head pointing towards the bottom. Hook feet around the top of the slide for stability. If that’s too challenging (or slippery!) scoot back up so the calves are resting on the platform at the top of the slide, with just the thighs and torso on the slide. Cross the arms over the chest and sit up until the elbows touch the knees. Try 15-20 reps.
well i was a cheerleader a while back, i used to do some of this work out. it works great, however i tried making my girlfriend do the same load as me, and she could not move for a while. so moderation is the key ! work it up! eat healthy!
To add on to psyduck's plan (ps. if you can do burpees go for it! its tiring but rewarding but boring 
)
Doing small things like avoiding lifts escalators, to having a morning walk to boost metabolism and have plenty of sleep works well too!
Excited to follow this to the end and to encourage me to be more active than walking my dog everyday. 
