32 Days Til 40: Light Legs and Core

32 Days Out: Light Legs and Core

Since my legs were still a bit tired from the weekend I took it a bit easy on them, sticking with some simple bodyweight exercises…

4 rounds:

Jump rope x 40 sec

Lunge to instep x 10

Bridge x 10

2 rounds:

Crunch x 20

Birddog x 20

Side Plank x 20

2 rounds:

Alternating Donkey Kickbacks x 20

Hanging Crunch x 20

Alternating Back Lunge x 20 each

Rope Chop x 20

The previous workouts in 40 Days Till 40: 40 Days of Fitness

33 Days Out: Playground

34 Days Out: Baseball
35 Days Out: Rest
36 Days Out: +40 lbs
37 Days Out: Running and Core
38 Days Out: Yoga
39 Days Out: Bodyweight and Bodyweight Based Weight
40 Days Out: Bodyweight and Bodyweight Based Weight

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33 Days Til 40: Playground

33 Days Out: Playground

Well the body was a little tired today, particularly my legs from all the baseball yesterday so I kept it simple and headed to the playground for some easy upper body work…

Hiked up a hill for some down the stairs body prop sets, which were actually almost 40 feet long…

Followed it up with 40 reps of some mostly upper body exercise…

Body Row x 40
Squat x 40
Pushup x 40

20 baseball bat swings

Swing Row x 23,17
Swing Pushup x 23,17

20 baseball bat swings

Dips 10,9,8,7,6
Pullups 10,9,8,7,6

Body Prop for ~40 feet

The previous workouts in 40 Days Till 40: 40 Days of Fitness

34 Days Out: Baseball
35 Days Out: Rest
36 Days Out: +40 lbs
37 Days Out: Running and Core
38 Days Out: Yoga
39 Days Out: Bodyweight and Bodyweight Based Weight
40 Days Out: Bodyweight and Bodyweight Based Weight

The Playground 300

Find a playground, any will do. 

All you need is 3 little moves. 

Cycle through til 300 reps and

Quite a workout you will get…

This is what I played with around today. Simple but effective. I used push-ups, step-ups and body rows with rounds of 30, 24, 20, 16 and 10 reps for a total of 300 reps (100 each move). I added 300 seconds of misc hanging at the end for a nice finishing touch. You could use any number of exercises or rep schemes but this seemed just right.  

The Latest

Time has flown by this year as here we are in March already. Workouts have been following the sme basic approach: lots of playground and park training. I have been meaning to share some of them but they don’t follow much structure and often change quite a bit even while I’m doing them it would be hard to write down everything I do in a “workout” as basically I’ve been going to play at the park whenever I can. 

I did find a nice set of pullup bars at the local regional park that has the fitness stations I shared back in January and I was able to put together a couple videos of what my workouts look like when I head over to my local bar…

Bar Workout 1

Bar Workout 2

I also recently put this together for a client as something to keep his back, core and posture in check. I hope to expand on this soon as well.

Back & Core 1 (Essentials)

Tues/Thur Jan 14/16, 2015: Park Training

Twice this week I got out to local parks to run around, get some sun, fresh air and exercise. Tuesday I went to a playground and explored all the little things I could do on and around the playset. Thursday I headed to a regional park and messed around with the little fitness course they had set up along the rim pathway of the park. Some simple and old school exercise stations but fun nonetheless…

Here’s my video of the basics of park training:

Monday Jan 12, 2015: Bodyweight

After a little hiatus from posting workouts we are back on track. Most of what you’ll see here the next month will be simple and bodyweight oriented as I continue to train for a potential return to American Ninja Warrior…

Bodyweight Training

A.M. Skill & Strength Development

7-8 Alternating sets of:
Handstand Holds/One Arm Holds against Wall
Hanging/One Arm Hanging/Front Levers

P.M. Playground Fun & Games

30-40 minutes of swinging, puddle jumping, long jumping, precision jumping and climbing on the playground equipment. Found a nice tight rope and a great boulder to climb around on but mostly just had fun goofing around and creating little games/challenges…2015/01/img_0155.png