[John M Berardi]

The Precision Nutrition Playground Workout
by John Berardi, PhD, CSCS

Right now I'm in the middle of a home renovation. For those who've done a major renovation, you know what it's like. You rely heavily on the good graces and eternal patience of friends and family members.

Yep, you rely on their couches too.

So right now, I'm relying on the patience, good graces, and couches of some friends and family in the town of Tillsonburg Ontario. Never heard of Tillsonburg? Well, it's a small town, just south of London, that used to be known for its tobacco crop.

In fact, Stompin Tom Connors, a legendary Canadian singer born in St John New Brunswick, put Tillsonburg on the map with a song about picking tobacco in the town.

(spoken)
Hey Tom, You ever been to Tillsonburg?
Tillsonburg? My back still aches when I hear that word.

(sung)
While, a way down Southern Ontario
I never had a nickle or a dime to show
A fella beeped up in an automobile
He said "You'll want to work in the Tobacco field's of"

Tillsonburg (echo: Tillsonburg)
My back still aches when I hear that word

...

Yep, it's a cheezy song. But whenever anyone hears where I'm now living, you can bet they sing it. Yipee! And while Tillsonburg is a town known for tobacco, let me tell you what Tillsonburg is not known for -- fitness. Gyms open...and then close...here all the time.

In fact, right now, Tillsonburg has only one gym. It's a good gym. In fact, I love training there. But the hours, well, they're negotiable. In other words, it's open when the owner wants to open it and closed when he wants to kick off for the day.

So last Friday, I popped over to the gym at 8pm to hit a workout. And yes, it was closed. I guess my back wasn't going to ache this day...not from deadlifting in Tillsonburg anyway.

Yet after a few minutes of cursing the town of Tillsonburg (echo: Tillsonburg), I pulled myself together and came up with a plan. I didn't want to miss my workout. So I was going to have to make due. Then I had an idea...I drove on over to a local playground. And the Playground Workout was born.

The Playground Workout Intro


The Playground Workout - What Is It?

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The Playground Workout continued below...
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[John M Berardi]

The Precision Nutrition Playground Workout
by John Berardi, PhD, CSCS

The following 5 exercises made up my warm-up. I did them in circuit fashion, performing 2 circuits of about 30 seconds of each exercise.

Prisoner Squats


Front Arm Circles


Back Arm Circles


Arm Cross Over


Walking Lunges

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The Playground Workout continued below...

[John M Berardi]

The Precision Nutrition Playground Workout
by John Berardi, PhD, CSCS

After the warm-up, I did the following 12 exercises.

I supersetted exercises 1 and 2, 3 and 4, 5 and 6, 7 and 8, 9 and 10, & 11 and 12 by going back and forth between each pairing, doing about 10-15 reps per set. I did each pairing 3 times before moving on to the next.

Exercise 1 - Reverse Push-Ups


Exercise 2 - Rope Push-Ups


Exercise 3 - Pull-Ups


Exercise 4 - Chest Flys

Exercise 5 - Triceps Press


Exercise 6 - Biceps Curls


Exercise 7 - 1 Leg Squat


Exercise 8 - 1 Leg Deadlift


Exercise 9 - Jumps

Exercise 10 - Dips


Exercise 11 - Leg Raise


Exercise 12 - Rear Delt Flyes (View A)


Exercise 12 - Rear Delt Flyes (View B)


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Conclusion

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NOTES:

*Sets, reps, etc.
In the workout outline above, I mention the number of supersets, reps, etc. that I did during this workout. However, keep this in mind. This isn't a magical combination. Rather, it's just how I decided to do this improvised workout on this given day. You could do it exactly like I did, you could do the entire thing in straight sets (Exercise 1 x 3, Exercise 2 x 3, etc.), your could do it in circuit fashion (Exercise 1, Exercise 2, etc. x 3), or you could do it backwards while balancing a BCAA drink on your head. The key is to just get out there, work the body, and work it with intensity.

*Equipment
The entire Playground Workout was done with a grade school jungle gym, a park bench, and a pair of "Blast Straps" from Elite FTS. If you'd like to know more about them, click here.

*Additional Exercise Demonstration
Did you know that the Precision Nutrition Exercise Database has over 450 exercises viewed from 3 different angles in regular speed and slow motion? Click here to check out the complete Precision Nutrition Exercise Database.

*Additional Exercise Programs
Did you know that folks like Craig Ballentyne, Alwyn Cosgrove, Coach Mike, Krista Schaus, Chad Waterbury, Dave Tate, Eric Cressey, Krista Scott Dixon, Carter Schoffer, and Christian Thibaudeau have contributed full 12-24 week training programs for Precision Nutrition customers? Click here to check out these programs. There's truly something for everyone here. (Note - to gain access to these programs, you must be a Precision Nutrition customer - click here to become one today).

[Tigerboy]

Hey nice going JB. I think it's pretty clear what separates champions from mediocrity.

And when I compare my arms to yours I know where I stand.

[Carter Schoffer]

Stompin Tom Connors, a legendary Canadian singer?

Dude, how many times do I have to ask to you to run these pop trivia assertions by me before making them? He may very well be legendary but only to a select few still alive from his generation and they all live in Tillsonburg.

[Get Lifted]

So about these rings... Where did they come from?

Did you steal those from the 1980 olympics?


-Get Lifted

[ffb]

they are blast straps from elite

[Luke Nielsen]

Originally Posted by Carter Schoffer

Stompin Tom Connors, a legendary Canadian singer?

Dude, how many times do I have to ask to you to run these pop trivia assertions by me before making them? He may very well be legendary but only to a select few still alive from his generation and they all live in Tillsonburg.

A Canadian legend

(Maybe JB will pick you up tickets when the 'Reunion Tour' rolls through Tillsonburg!)

StompinTom_PeterboroughOntario.jpg

[Ryan D Andrews]

Dang, you make those rope push ups and flyes look easy. Awesome stuff!

[jdford]

Stompin' Tom is a true Canadian legend. I grew up in Northern Ontario and I can still see that one tape of his we used to play all the time, I think he even played in my hometown of Englehart once.