WARM UP
Stretch and Roll Out:
Quads
Hips/Glutes
Chest/Shoulders Traps
Back/Lats
WORKOUT
Complete 3-6 rounds of the circuit below. Rest 30 seconds to 1 minute between rounds.
CIRCUIT:
5-10 Pull Ups
10-20 Push Ups
10-20 Hanging Knees to Elbows
COOL DOWN
Stretch and Roll Out:
Quads
Hips/Glutes
Chest/Shoulders Traps
Back/Lats
NOTES:
This workout is also a great “at-home” option as well as a fun park workout. You can also make it into a 15 minute timed workout and just focus on doing as much work as possible during that time.
EXERCISE DESCRIPTIONS:
Pull Ups – Hang from the monkey bars with your palms facing away (you may also sub in chin ups or a neutral grip pull up). Press your chest out and draw your shoulder blades down and back. Then pull your chin up above the bar. Once your chin reaches above the bar, lower back down. Stay in control. Do not kip or swing. As you fatigue, you may swing a little on the last rep or two, but it shouldn’t be used to do reps quickly. Beginners may want to perform a jumping pull up. Use your legs to “jump” your chin above the bar. Then lower yourself down as slowly as possible. Then jump right back up and repeat.
Push Ups – Beginners will do either an incline push up with their hands up on a bench or a push up from their knees. Advanced exercisers will do a push up from their hands and toes. For any variation, start by lying on the ground with your legs together. Place your hands outside your chest. Draw your belly button in toward your spine and squeeze your glutes. If doing this move from your toes, you will then press up onto your hands and toes. Your body should move in one straight line. Everything should move together as you press up to the top of the push up with the arms full extended. Do not let your butt go up in the air or your hips sag toward the ground. Do not tuck your chin. Keep your head in line with your spine. Make sure to keep your core tight so your low back doesn’t arch. Then lower back down, making sure your body moves as one unit. Touch your chest to the ground and then lift right back up. If your body doesn’t move together, if you do the “worm” as you press up or down, regress to your knees or an incline push up.
Hanging Knees to Elbows – Grab the monkey bars as if to do a pull up. With your feet together, hang from the bar. Retract the shoulder blades and pull slightly on the bar. As you pull, tuck your knees in toward your elbows. You will need to pull a little on the bar and can’t just passively hang. Curl your knees up as high as you can. Beginners may not be able to completely reach their elbows. Then lower back down and repeat. You can tap your feet on the ground between each one to still the swinging if you feel it in your low back.
