This archive report was first published on 8 October 2019.
Get Fit Like a Kid Again with This Playground Bodyweight Workout ¶
Published on October 8, 2019, fitness trainer Jeremy Scott shares a six-exercise playground bodyweight workout that builds upper-body strength and mass.
Scott's workout uses double parallel bars, a pull-up bar, and monkey bars to take on six advanced bodyweight moves. He recommends performing each exercise until you can just barely eke out your rep with proper form, resting for one minute, and then moving onto the next exercise.
Here's a breakdown of the six exercises:
Front-to-Back Arm Walks ¶
10 reps
Place your hands on parallel bars and walk them forward and then backward in small, alternating steps, keeping your shoulders engaged and down.
Pull-Ups ¶
50 reps
If the bar is high enough, hold a vertical plank position throughout for greater core and glute recruitment.
Dips ¶
50 reps
Use double bars for dips, keeping your thumbs on top of the bars rather than wrapped around them. If you have cranky shoulders, swap out dips with close-grip push-ups.
Elevated-Bar Push-Ups ¶
50 reps
Perform these holding the double bars with a neutral grip and your feet wide and balanced on the bars, squeezing your glutes and core to keep your body balanced.
Double-Arm Walk Transitions ¶
10 reps
These are like the first walks, but instead of stepping your hands, one and then the other, you'll hop them at the same time so you're briefly airborne.
Monkey Bar Down-and-Backs ¶
10 reps
Hopefully you remember how these go from recess, but expect holding on to be a whole lot harder since you’re likely considerably heavier than you were as a kid.
