This Playground Bodyweight Workout Builds Strength and Size

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This workout from trainer Jeremy Scott makes bodyweight workouts and, more specifically, playground workouts, look badass.

“There is so much we can do with just bodyweight when you use just a little creativity and think like a kid,” Scott writes in an Instagram post showing off his favorite playground moves. He uses double parallel bars, a pull-up bar, and monkey bars to take on six advanced bodyweight moves that build upper-body strength and mass.

Scott gives a rep range for each exercise, but remember, he’s sharing one of his own workouts. If you can do 50 pull-ups, dips, or push-ups in a row and with good form, more power to you. But with bodyweight moves like these, you’ll be better served to base your workload on perceived exertion, or how hard you’re actually working. Perform each exercise until you can just barely eke out your rep with proper form, rest for one minute, and then move onto the next exercise. Based on how much time you have to play, perform all six exercise anywhere from one to three times through.

Just find a playground with plenty of space to swing and get ready to feel like a kid again.

Front-to-Back Arm Walks

10 reps

  • Place your hands on parallel bars and walk them forward and then backward in small, alternating steps. Keep your shoulders engaged, down and away from your ears.

    Pull-Ups

    50 reps

    • If the bar is high enough, go ahead and hold a vertical plank position throughout for greater core and glute recruitment.

      Dips

      50 reps

      • You’ll go back to the double bars for this one. Keep your thumbs on top of the bars rather than wrapped around them. If you have cranky shoulders, or just want to make sure they don’t get that way, swap out the dips with close-grip push-ups. You’ll get similar triceps benefits without putting your shoulders in a bad position.

        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. Squeeze your glutes and core working 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. Your shoulders and triceps will take a lot of load controlling your body as you come back down onto the bars.

            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. If your grip is giving out, try matching your hands at each bar before moving forward or backward.





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