Last month we posted The Grown-up, Full-Body Playground Workout In 10 Moves, aimed at middling-fit folks who might like to inject some fun, efficient fitness into their playground time. But what about the ends of the fitness spectrum, the beginner and the Herculean athlete?
We’ll do the beginner workout next month, but today, a playground workout for the hard core. Please don’t go beyond your abilities, get injured and sue. For many of us, this is just a spectator workout. Most of these moves make me laugh out loud and say, “Uh uh, no way I can do even one of those.” But I’m already imagining how some might be modified for the less superhuman among us, and I’m eternally impressed by this workout’s creators, The November Project.
What is the November Project? If you’re asking that, you’re probably not a young, fit Bostonian, because the NP is already legend in Beantown. Here’s the full backstory: Two Guys Walk Into A Bar And A Free Fitness Movement Is Born, and the movement has now spread to multiple cities across four time zones and counting. November Project co-founders Bojan Mandaric and Brogan Graham, always game for a challenge, designed this workout for the playground atop the huge hill — Summit Ave. in Brookline, MA — that NP participants run (and run and run) every Friday morning at 6:30.
For the best results do three to four sets of all 10 exercises, with no rest in between exercises, no rest between sets, as fast as possible while maintaining a good form:
1. Alternating Single Leg Wall Jump: This is an advanced version of the step-up as it requires a jump at every leg switch. The leg switch is completed in the air. Ten reps each leg.
2. Burpee Box Jump: From a pushup to a squat, jump on the bench, from the bench back down into the pushups. 10 reps.
3. Corncob pull-up on monkey bars: Grip slightly wider than shoulder width. Do a pull-up, move your chin to one hand, move your chin to the other hand, come back to the center and down. As many repeats as you can, but no more than 10.
4. Hanging leg raises: While hanging bring the feet up 90 degrees until the legs are parallel to the ground, and slowly bring them down. 10 times.
5. Moving pushups: This can be done on the low bars for different height or just on the flat ground. Do a pushup, then with arms straight, move to one side while keeping your feet in the same position, do another pushup, move back to center, do another pushup, then move to the other side while keeping your feet in the same position, do another pushiup. Repeat 10 times.
6. Obstacle slalom jumps: Find an obstacle and jump from one side of it to the other. Back and forth is one rep. 10 reps.
7. Overhand horizontal chest up: While keeping the body in a straight line, pull your chest up to the bar. 10 reps.
8. Stair pushups: Start at the top of the stairs with the pushup. Go down one step and do a pushup. 10 reps (5 steps down, 5 steps up).
9. Triceps dips: Find parallel bars that are slightly wider than your shoulder width. Drop between the bars until the forearm and upper arm form a 90 degree angle, then push up to the upright position. 10 reps.
10. Twist to leg extension: Keep your back under a 45 degree angle with the surface you’re sitting on. Extend your legs to one side, bring your knees to your chest, extend your legs to the other side. Back and forth is one rep. 10 reps.