Last month we posted The Grown-up, Full-Body Playground Workout In 10 Moves, aimed at middling-fit folks who might like to inject some fun, efficient fitness into their playground time. But what about the ends of the fitness spectrum, the beginner and the Herculean athlete?
We’ll do the beginner workout next month, but today, a playground workout for the hard core. Please don’t go beyond your abilities, get injured and sue. For many of us, this is just a spectator workout. Most of these moves make me laugh out loud and say, “Uh uh, no way I can do even one of those.” But I’m already imagining how some might be modified for the less superhuman among us, and I’m eternally impressed by this workout’s creators, The November Project.
What is the November Project? If you’re asking that, you’re probably not a young, fit Bostonian, because the NP is already legend in Beantown. Here’s the full backstory: Two Guys Walk Into A Bar And A Free Fitness Movement Is Born, and the movement has now spread to multiple cities across four time zones and counting. November Project co-founders Bojan Mandaric and Brogan Graham, always game for a challenge, designed this workout for the playground atop the huge hill — Summit Ave. in Brookline, MA — that NP participants run (and run and run) every Friday morning at 6:30.
For the best results do three to four sets of all 10 exercises, with no rest in between exercises, no rest between sets, as fast as possible while maintaining a good form:
1. Alternating Single Leg Wall Jump: This is an advanced version of the step-up as it requires a jump at every leg switch. The leg switch is completed in the air. Ten reps each leg.
2. Burpee Box Jump: From a pushup to a squat, jump on the bench, from the bench back down into the pushups. 10 reps.
3. Corncob pull-up on monkey bars: Grip slightly wider than shoulder width. Do a pull-up, move your chin to one hand, move your chin to the other hand, come back to the center and down. As many repeats as you can, but no more than 10. Continue reading