Find somewhere outdoors where you can do pullups
Here in the Bay Area (where Perfect Fitness HQ is located), we’ve been plagued with some extended “June and July Gloom” this summer. But the mercury is finally starting to rise and in celebration of hotter days to come, we are taking our workouts outside this week.
Find a park or other public place equipped with a chin-up bar and a bench, grab some running shoes, and you are on your way.
Equipment:
- Chin up bar
- Park bench
- Recommended: watch or timer
Start with a 10-minute jog to warm up. Ideally, if the park is located within 10 minutes of your house, you can jog there and back.
Perform the following sequence of movements 2-3 times. If needed, perform some easy squats, shoulder rolls, and other dynamic stretches to loosen up any tight body parts before beginning.
1. Pull-up – as many as you can in 30 seconds
*if you struggle to complete one pull-up, perform negative pull-ups instead, or find a low bar (parallel bars work great) and perform Australian pull-ups.
2. Step ups – using park bench or other sturdy object, step up explosively, slowly and controlled step back down and repeat for 30 seconds on each leg (total: 1 min)
3. Hanging knee raise – Hang onto chin up bar and activate core by pulling navel into spine. Perform as many continuous knee raises as possible with good form (no swinging), up to 15 repetitions.
4. Side travelling push-up: perform a regular pushup. At the top of the movement, walk right arm and right foot to the right, left side following. Perform another pushup then walk to the left. Repeat walking to each side 10-12 times.
5. Sprint/jog – find a lawn or other area where you can run for 100M straight. Sprint for 10 seconds out, then jog back to start. Repeat six times.
Cool down jog for 10 minutes.
