THE BEST BODY-WEIGHT WORKOUT [option B]

A lack of training equipment doesn’t necessarily doom you to aworkout consisting only of pullups and pushups. With a little creativ ity ,you can still train like an animal (you’ll get the reference below) while targeting your entire body —not just the upper. 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 play ground area with monkey bars and plenty of open space. You’ll use classic, though 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 barhand 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.