WELCOME TO THE JUNGLE GYM
Escape the indoors and your regular workout routine with this do-anywhere, minimal-equipment programme
Do this workout 1 to 3 days a week. It can be your primary training programme for 4 weeks, a convenient way to work out while on the road, or simply an occasional break from your typical gym routine. A park that has equipment for bodyweight exercises is ideal, but any playground with swings, bars, and benches will work. First, warm up by walking, running, or doing some calisthenics. Then perform the same-letter exercises (A1, A2, A3; B1, B2, B3) as mini-circuits, with little rest between moves. Rest 90 seconds after each circuit, and then repeat. You can also swap out or add in any of the exercises shown on page 112.
Assume a push-up position. Lower your chest to the ground; then push up explosively. If your hands come off the ground (they don’t have to), land with soft elbows and wrists, and move on to the next rep. 3 sets of 5
Parallel Bar Leg Raise
Grab the parallel bars (or one end of the monkey bars) so you can raise your legs with your arms straight. Raise your legs until they form a 90-degree angle with your torso. Pause and lower them. 3 sets of up to 10
Sprinter Step-up on Bench
Place your right foot on a bench. Push through your right heel and drive your left knee up until it’s higher than your hips; then lower your left leg to the ground. Do 8 reps and repeat with your left foot on the bench. 3 sets
Pull-up with 10-Second Hold
Grab a bar using an overhand grip. Pull yourself up and hold for 10 seconds. Then take 5 seconds to lower yourself. That’s 1 rep. (As an alternative, do the inverted row using a towel grip, described on the next page.) 3 sets of 3
Plank Climb Against a Pole
Set your hands on a pole. Adjust your feet until your body, the pole, and the ground form a triangle. Walk your hands down the pole as far as you can while staying as straight as possible. Walk back up. That’s 1 rep. 3 sets of 5
Bulgarian Split Squat
Lift your left foot behind you and rest your toes or instep on a swing, bar, or bench. Lower yourself until your right knee bends about 90 degrees. Then push back up. Do 6 reps, switch legs, and repeat. 3 sets
To finish each workout, pick the running option below that best suits your mood or ability. Run 100m; walk back. Do 5 reps.
Run 40 to 50m; walk back. Do 8 reps.
Sprint 20m; jog back. Do 10 reps.