Jungle gym aerial mastery is the apex of childhood physical status. Kickball prowess: a measurement of pre-pubescent power. And there’s no greater haven for displays of agility and technique — especially sticking a dismount — than the swings.
This workout disguises itself with fond memories. But with 12 grueling moves and a high-intensity philosophy, maximize your effort and you’re guaranteed to be sucking wind, burning fat and building explosive athletic abilities — with a toothy grin on your face, of course.
DIRECTIONS:
PUSH/PULL/CRUNCH/JUMP Circuit Workout
- Selecting one move from each group (i.e. one PUSH, one PULL, one CRUNCH, one JUMP), perform move for 30 seconds, switching immediately between moves for a total of two minutes.
- Rest two minutes
- Selecting a different move from each group, perform move for 30 seconds, switching immediately between moves for a total of two minutes.
- Rest two minutes
- Selecting the final move from each group, perform move for 30 seconds, switching immediately between moves for a total of two minutes.
PUSH
This specialty pushup requires coordination and power. Keep your core extra engaged as you explode upward and switch hand positions in midair.
Performing a standard pushup with feet elevated on a bar or platform increases difficulty by adding gravity into the equation. Keep elbows particularly close to the body for increased intensity.
Starting with hands slighter wider on a traditional dip will require additional core stability and strength to keep form. Keep your body completely perpendicular to the bars to target the triceps.
PULL
Jungle gym aerial mastery is the apex of childhood physical status. Kickball prowess: a measurement of pre-pubescent power. And there’s no greater haven for displays of agility and technique — especially sticking a dismount — than the swings.
This workout disguises itself with fond memories. But with 12 grueling moves and a high-intensity philosophy, maximize your effort and you’re guaranteed to be sucking wind, burning fat and building explosive athletic abilities — with a toothy grin on your face, of course.
DIRECTIONS:
PUSH/PULL/CRUNCH/JUMP Circuit Workout
- Selecting one move from each group (i.e. one PUSH, one PULL, one CRUNCH, one JUMP), perform move for 30 seconds, switching immediately between moves for a total of two minutes.
- Rest two minutes
- Selecting a different move from each group, perform move for 30 seconds, switching immediately between moves for a total of two minutes.
- Rest two minutes
- Selecting the final move from each group, perform move for 30 seconds, switching immediately between moves for a total of two minutes.
PUSH
This specialty pushup requires coordination and power. Keep your core extra engaged as you explode upward and switch hand positions in midair.
Performing a standard pushup with feet elevated on a bar or platform increases difficulty by adding gravity into the equation. Keep elbows particularly close to the body for increased intensity.
Starting with hands slighter wider on a traditional dip will require additional core stability and strength to keep form. Keep your body completely perpendicular to the bars to target the triceps.
PULL
The challenge of keeping your core square with your hands opposite makes pullups a whole different beast.
This pullup move adds an element of agility and quickness with strength. At the top of each pullup, quickly move your inside hand to the next bar. At the bottom, slide up the outside hand to the closer bar and repeat.
Want to do more pullups? Try holding a wide-grip at it’s peak position for 30 seconds.
CRUNCH
The mother of all hanging core moves, keep your core squarely skyward, straightening your legs as much as possible and moving them side-to-side. Feel the burn.
Add variety to the traditional mountain climber by powering your knee to the opposite elbow. Speed and control are the keys.
This is the bicycle in slow motion. At the peak height of the crunch, hold for two to three seconds before returning to the starting position.
JUMP
Get your heart rate rocking by adding two angles to a box jump — a forward jump and a side jump. Get movin’.
Don’t worry about getting deep into your squat before your leap. A shallow squat will allow you to jump higher and quicker. Use your core to power your midair tuck.
Getting as low and deep into your lunge as possible will force you to use everything left in the tank to get your body powerfully skyward. Switch legs midair and support with your core, glutes and hamstrings to land safely in the opposite lunge.
Kids understand very little about the nuances of physical performance. But for what they lack in fitness acumen, they more than compensate in sheer energy. So shake up your workout and wake up your inner child.