Transform your local playground into a gym

Are you the excuse queen or king when it comes to finding time to exercise? Work and family obligations can weigh us down and it might seem like there is no possible way to get to the gym. According to Ethel Baumberg, co-founder of FLYAROO Fitness, however, squeezing in time for fitness just takes a little imagination.

FLYAROO Fitness focuses on teaching children's fitness programs that combine yoga, boot camp and dance.

"Our mission is to create a new generation of fit and healthy kids and to do that you first have to start with the adults to make sure they are good role models," Baumberg told Philly.com.

This is what inspired her to create fitness routines that parents and other child caretakers can do while at the local playground with the kids. And many of the exercises your kids can do right alongside of you. Pull-ups are not taught in FLYAROO Fitness classes for kids.

"There are so many benefits to this playground fitness routine. It is free and almost every county has playground equipment where you can easily get a challenging workout, and where you can incorporate your children into your exercise routine," Baumberg told Philly.com.

Of course, even if you don't have kids, you can take advantage of the fresh outdoors and extra vitamin D you'll enjoy on the playground.

Here is a 30-minute full body circuit that will tone and strengthen your muscles:

For each exercise, 10 reps 3 times

Warm Up – to prevent injuries do a 10 minute warm-up consisting of jumping jacks, high kicks, walking lunges, knee hugs or a slow and relaxed jog

Upper Body – monkey bars pull-ups; park bench circuit: incline push-ups, bench dips, decline push-up (advanced fitness level)

Lower Body – swing set squat or pistol squats, alternate each leg; leg lifts on raised step

Core – swing set knee-tuck – these require balance and stability. With your hands firmly on the ground, place your toes on the top of the swing, bring your knees towards your chest

She also recommends that if you are warming up with a child, make it more fun and play a game of hot lava to prepare your muscles for your total body workout. Use your imagination and make your way through the playground equipment while pretending to avoid touching the hot lava.

Other great ways to incorporate the kids would be to have them climb across the monkey bars while you are doing pull-ups; or, do planks on the swing while they are swinging next to you. Just rest your elbows on the swing and hold your body in a straight line. Hold for 10 to 20 seconds.

For a more advanced level, make your push-ups more difficult by putting feet up on a swing or bench or do a lunge with your back foot on a higher slide, bench or step. You can also climb to the top of the slide and lean backwards and perform decline crunches.

To cool down, practice Vinyasa yoga. Start with the downward dog and then move through the Chaturanga, Cobra and upward dog poses and then back to the downward dog. Do 3 times.

FLYAROO Fitness also offers certification for fitness instructors. Learn more here.

Read more Sports Doc for Sports Medicine and Fitness.