Workout 1 Exercise 1

Suspended One-Arm Chinup

Reps: 40 total, Rest: 60–90 Seconds

Attach a suspension training apparatus (we like the Jungle Gym, as shown here) to a sturdy object and lower the handle to your sternum. Grab the handle and hang with your knees bent and feet on the floor (A). Pull yourself up, using assistance from your legs as needed (B). That’s one rep.

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Workout 1 Exercise 2

Resisted Pushup

Reps: 40 total, Rest: 60–90 Seconds

If you cannot do two sets of 20 regular pushups, stick with pushups until you can. Otherwise, use an elastic exercise band or the Power Pushup apparatus, as shown here. Let the cables resist the pushup motion and perform reps as normal.

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Workout 1 Exercise 3

Suspended Leg Curl

Reps: 40 Total, Rest: 60–90 Seconds

Attach a suspension training apparatus as you did for the one-arm chinup and hook your feet into the handles. Lie on your back on the floor and extend your hips so that your lower body is suspended in the air (A). Bend your knees, curling your legs toward you (B). Straighten your knees. That’s one rep.

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Workout 1 Exercise 4

Squat Jump

Reps: 40 Total, Rest: 60–90 Seconds

Stand in an athletic stance, and then squat as deeply as you can while keeping your lower back in its natural arch. Let your hands hang at your sides so your fingers touch the floor in the bottom position (A). Immediately jump as high as you can, reaching for a mark that’s 12 to 24 inches above your reach when standing (B). That’s one rep. Perform as many reps as you can until you begin to slow down or can no longer touch your mark. When you can do two sets of 20 or more jumps, use the Power Jumper apparatus, available at monkeybargym.com.

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Workout 1 Exercise 5

Ab Wheel Rollout

Reps: 40, Rest: 60–90 Seconds

Hold an ab wheel (we like the Power Wheel, shown here) with both hands and kneel on the floor with the wheel in front of your shoulders (A). Keeping your abs and hamstrings braced, roll forward as far as you can until you feel your lower back is about to sag (B). Roll back up. That’s one rep.

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Workout 2 Exercise 1

Chinup

Sets: 3, Reps: As many as possible, Rest: 60–90 Seconds

Hang from a chinup bar with your hands shoulder-width apart and palms facing you (A). Pull yourself up until the bar is at your collarbone (B). Lower yourself back down. That’s one rep.

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Workout 2 Exercise 2

Handstand Pushup

Sets: 3, Reps: As many as possible, Rest: 60–90 Seconds

Place your feet on a box or step that’s hip height and get into a pushup position. Now bend your hips 90 degrees so that your head and hands are aligned (A). Lower your head until it touches the floor (B) and then press back up. That’s one rep.

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Workout 2 Exercise 3

Split Squat

Sets: 3, Reps: As many as possible, Rest: 60–90 seconds

Stand with one foot an inch or so in front of the other and your arms hanging at your sides (A). Step forward with the other leg and squat down so that your front foot stays flat to the floor and the back heel lifts (B). Stand back up and switch legs and repeat. That’s one rep.

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Workout 2 Exercise 4

Broad Jump

Sets: 4, Reps: Hold for 20 Seconds, Rest: 60 Seconds

Place two cones, weight plates, or other markers six feet (or approximately the measure of your own height) apart. Go to one of the markers and get into an athletic stance (A). Jump forward as far as you can (B), landing “quietly” on your heels and then toes. That’s one rep. Turn around immediately and jump back. Continue until you can’t jump past the opposite marker anymore.

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Workout 3 Exercise 1

Rope Climb

Reps: 60 Total, Rest: 60–90 Seconds

Grab onto a chinup bar as if it were a rope, placing one hand in front of the other with elbows bent and hold yourself above the floor (A). Begin walking the length of the bar with your hands (B). When you’ve “climbed” the length of the bar, walk your hands back. Each trip across the bar is one rep. Go until you can’t keep your elbows bent anymore.

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Workout 3 Exercise 2

Alligator Pushup on Wheel

Reps: 60 Total, Rest: 60–90 Seconds

Attach an ab wheel to your feet and get into pushup position. Take one “step” forward with one hand (A), and then performa pushup with your hands in that staggered position (B). Step with the opposite hand and repeat. Each pushup is one rep. If you can, continue moving forward with a goal of 15 reps per set (60 reps total for the workout). If you don’t have the space, move forward as far as you can, and then walk yourself back.

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Workout 3 Exercise 3

Speed Skater

Reps: 60 Total, Rest: 60–90 Seconds

Stand on your left leg in an athletic stance, with your right foot hanging behind it behind it (A). Jump laterally, about five to six feet (B), landing on your right leg and swinging your left leg behind it (think of a speed skater in action) (C). Immediately jump back, using the opposite leg. That’s one rep. Try to touch your chest to your thigh on each rep and bend your knee deeply.

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Workout 3 Exercise 4

Leg Curl on Wheel

Reps: 60 Total, Rest: 60–90 Seconds

Attach a wheel to your feet and lie on your back. Bridge your hips off the floor one inch (A), and then curl your legs in toward you (B). Straighten your knees. That’s one rep.

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