Claiming a public park for your own and setting up camp for the long haul is all well and good when you’ve got amenities such as free public health care, hot meals and a place to squat…er, live, for free. But meditation and yoga are not going to keep you in the shape needed to stir up some real change. That’s why we headed down to Zuccotti Park (Liberty Square, to all you OWS-ers) to see just what we could do with nothing but a public park and our body weight. Turns out you can get a pretty hardcore workout with the tools available to you in the urban jungle, and we even tailored the routine to the movement—99 reps of each exercise. We also included a cardio workout to keep you going whether you’re marching towards a new day, or sprinting from police with tear gas. The 1% has nothin’ on this.
Jump Squat superset Push Ups
If you’re looking for a serious leg routine with just your body weight, nothing beats jump squats. Stand with feet shoulder-width apart, arms crossed in front of you, and squat down so your thighs are parallel to the ground. Explode out of the squat into a jump and repeat. Complete as many reps as possible to failure.
After you’ve finished your squats, immediately hit the ground into a traditional push up position. Place your arms shoulder-width apart, back straight and feet together. Perform as many reps as possible to failure.
With strong legs and a barrel chest, the conditioned protester will have no problem powering through the crowds. Continue the superset until completing a total of 99 reps of each movement.
Dips superset Leg Raises
Steel barricades provide a perfect opportunity to perform dips to develop the chest, shoulders and triceps. Approach both bars, lift yourself up and cross your legs at the ankles and slowly lower yourself until your elbows are at a 90-degree angle, and then push upwards. For more emphasis on the chest, lean your body forward. If you’re looking to target the triceps more, maintain a straight up-and-down posture. Complete as many reps as possible to failure.
Leg raises are another staple for a strong core. Start by sitting on the edge of a bench with your hands tucked under your butt. Lay back and slowly raise and lower your legs. Complete as many reps as possible to failure.
Continue the superset until completing a total of 99 reps of each movement.
Building a strong back is critical to holding up picket signs and lifting up barricades, and pull-ups are the go-to move. Start out with arms shoulder-width, grab a handrail with an overhand grip, cross your legs at the ankles and pull up. Complete as many reps as possible to failure. Rest between sets until accomplishing 99 reps.
Sometimes you’ve just got to get the hell out of Dodge. That means sprint work. You don’t want to wind up like this guy.
Perform nine sets of sprints at nine seconds a clip.
You can follow Mike on Twitter: @Mike_Simone_MF