Build functional strength, flexibility, and endurance with this full-body workout plan.
Zack Even-Esh and Joe Stankowski
A lack of training equipment doesn’t necessarily doom you to a workout consisting only of pullups and pushups. With a little creativity, you can still train like an animal (you’ll get the reference below) while targeting your entire body. This workout is outside the box—so much so, in fact, that you’ll have to go outdoors to do it.
HOW IT WORKS
This routine requires a park or playground area with monkey bars and plenty of open space. You’ll use classic (albeit under-prescribed) body-weight exercises like the bear crawl and crab walk, which you probably haven’t tried since your days in summer camp. As you’ll come to remember, they’re not easy—especially for a grown man well north of 100 pounds. They require a lot of work from your heart, lungs, and core. Later, the parallel bar hand walk will blow up your grip and forearms; the sprints will fry your legs.
DIRECTIONS Perform the exercise pairs (marked “A” and “B”) as supersets, so you’ll complete one set of A and then one set of B before resting. Repeat until all sets are complete. Note that the parallel bar hand walk is done as straight sets— do a set, rest, and repeat. This workout combines well with Body-Weight option A, so if you want to integrate them both into a training week, perform A first, rest a day, and then perform B. (You can also add in option C, coming up next.)
1A. BEAR CRAWL Sets: 3 Reps: Crawl for 50 feet Rest: 0 sec. Bend down and plant your hands on the ground. Try to keep your back flat as you walk on all fours as fast as you can. Your legs should be fairly straight as you step your feet outside where your hands land.
1B. CRAB WALK Sets: 3 Reps: Walk for 50 feet Rest: As needed Sit on the ground and bridge up with your hips so you look like a tabletop. Walk forward on your hands and feet as fast as you can.
2. PARALLEL BAR HAND WALK Sets: 5 Reps: Walk to the end and back Rest: As needed Hang from a jungle gym or length of parallel bars. Walk to the end of the row and back with your hands.
3A. FORWARD SPRINT Sets: 5 Reps: Sprint 50 yards Rest: 0 sec. Run at about 90% of your top speed.
3B. BACKWARD SPRINT Sets: 5 Reps: Sprint 50 yards Rest: As needed Run backward as quickly as you can.