The other day a friend and I were chatting about exercise (shocking, I know). She began to reminisce about her younger days, how she used to be physically active on a regular basis, and how effortless and fun climbing trees and jumping over creeks used to be. We laughed as we recalled the activities that held our attention, such as jumping rope or playing freeze tag. Unfortunately, nowadays the words “fitness” and “fun” seem to be mutually exclusive, but it doesn’t have to be that way. These days, going to the gym and forcing yourself to make it through an hour of exercise is a difficult task. Even fitness fanatics have off days, when the last thing they want to do is pry themselves from the couch and a box of bon bons to head to the gym. So in order to infuse a bit of fun into an exercise program and to shake up your current routine, how about taking things back to the roots – the jungle gym? Think a playground is just for kids? Think again. The following exercises will have you feeling fit while helping awaken your fun-loving, free-spirited inner child.

I remember the monkey bars being a staple of my childhood activities. My friends and I would swing back and forth, laughing and squealing with delight. What I didn’t realize back then was what a significant strength building exercise it can be. What is even more surprising is the challenge it presents. Simply grasp the first two bars and begin to swing your body back and forth. Once your body swings forward, release a hand and grasp the next bar. This exercise is about stamina and propulsion. The more you utilize the forward motion of your lower body, the faster you will reach the other side. The monkey bars will help you improve your grip and will help strengthen the muscles of the upper body. For fun, challenge workout buddies to time trials to see who the best swinger of the bunch is.

Those of you who regularly read this column (I know there are a few of you out there!) have probably gathered that the push up is one of my favorite exercises. It is simple, requires no equipment and can be done just about anywhere. I also believe that if you are unable to push your own body weight off the ground, you have no business trying to manipulate external resistance. That said, the slide push up can be made to accommodate just about any exerciser. Climb onto the slide and position yourself so that your feet are at the bottom of the slide. Place the hands just below the shoulders and slowly lower yourself toward the slide. Push back to the start position. For an extra challenge, place your hands at the bottom of the slide.

Want strong glutes and legs? Find a platform or riser that is about knee height. Position the right leg atop the platform and slowly step up, bringing the left leg up next to the right. You can perform several repetitions with the same leg or alternate. If you’re already a step up pro, do not lower the non weight-bearing leg all the way to the ground.

The muscles of the back are often underutilized and can be difficult to work without equipment. A swing, however, offers a challenging alternative to the traditional row and can be modified for any level of exerciser. Grab the seat or chain of the swing, and lower your body so that you are just about parallel with the ground. Slowly pull your body toward the swing and lower back to the start position. To modify this exercise, take a few steps back to increase the angle between the body and the ground. This will decrease the amount of mass for gravity to act on.

Another highly functional, yet challenging exercise is the pull up. These can be performed using the monkey bars, the top of the swing set or some other similar contraption. Those who do not already exhibit significant body strength may require the assistance of a partner to help execute the exercise. If you’re going it alone, grasp the bar and jump up as high as you can and then slowly lower your body to the ground. This “negative” exercise will help you develop the strength required to perform the exercise completely without the jump.

If you don’t currently have a gym membership or are tired of your current routine, the local playground can offer a challenging workout for just about any exerciser. For those of you who spend most of your time within the confines of a building, exercising outdoors can also offer the benefits of fresh air and sunshine for a more refreshing and rejuvenating workout. Ryan Halvorson is an author, lecturer and certified personal trainer.