Workout: Mueller Lake Park Circuit 8

Equipment Used: Standard deck of playing cards Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Optional: Resistance Band or Dumbbells to perform weighted/advanced versions of exercises

Circuit #8

SUMMARY ***Stretch/Warmup Hearts (cardio): Burpees Spades (lower): Squats Diamonds (upper): Push-Ups Clubs (abs): Lying Crunches Jokers (all): Box Jumps, Pull-Ups, Walking Lunges, Reverse Crunches, Rest Aces: One minute rest / water break Face Cards & Jokers: 10 reps Numbered Cards: Reps matching number of that card

Circuit #8 - Deck of Cards Workout

This circuit is designed to be ran quickly. The point is to keeps moving and attempt to get through the deck as quickly as possible. Since we are moving quickly, we chose to use calisthenic exercises that require no equipment. This type of workout is extremely flexible due to the fact that you can switch up the assigned exercises to suit your needs. If you require more rest than what we have come up with here, you can replace the Aces w/ 11 reps and instead take a break every 5-7 cards completed. Jokers are optional but we wanted to make them a big deal like they are in most card games. We decided to make them worth 10 reps of a unique exercise in each body group. A break is added in at the end to help ease the transition back into the usual exercises. You can choose to leave out the Jokers or come up with your own fun variation to use them. We chose the above exercises to try and hit each body group and include some cardio. Again, you can change these exercises to suit your own individual needs or to not let the circuit get stale. If in a group, you could also have each member select a group of cards face-down and pick their own exercise assignments for each suit. Take breaks in between each members custom set. Many of the exercises we chose to use are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Burpees: Click For Video Example Squat Presses: Click For Video Example Push-Up: Click For Video Example Lying Reverse Crunches: Click For Video Example Box Jumps: Click For Video Example Pull-Ups: Video Example (Assisted) Walking Lunges: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Street Workout 1

Equipment Used: Pair of gardening gloves Park Area w/ Pull-Ups bars, Monkey bars, various other bars Optional: Set of tow chains or weighted vest Highly recommended:Water source / Shade

Tip: This workout is outside, designed for a park with some space & some basic equipment. Scout out parks near you. *** Locations of parks that we frequent that have bar equipment is at the bottom of the page.

Street Workout #1

SUMMARY ***Stretch/Warmup Pull-Ups/Chin-Ups Muscle-Ups L-Sits Toe-To-Bar Windshield Wipers Human Flag Planche Dips Monkey Bar Suicides Back Lever Front Lever Handstand Push-Up

Street Workout #1

This workout is designed to try and build functional upper body strength while learning the basic skills necessary to perform advanced calisthenic movements. Many of these exercises take more than just raw strength and instead require a high degree of technique. Once the technique is perfected any additional strength will help progress you into advanced versions of each exercise. The key here is to slowly master the "progression". A progression is a series of exercises designed to prepare you for an advanced, and usually very difficult, exercise. This is very different and separate from the usual circuits we post and may not be for everybody. It is a fun alternative to hitting the gym and/or track daily. Some of these techniques are used heavily in crossfit/parkour workouts too. Give these a try to diversify your workouts. I guarantee that once you see improvement or master a few basic skills, you will be hooked and want to perfect more. Good luck!

PROGRESSIONS Pull-Ups/Chin-Ups Modified Horizontal Rows (knees bent) Horizontal Rows Flexed Arm Hang Slow Release Chin-Up Chin-Ups Assisted Pull-Ups Muscle-Ups Chest-To-Bar Pull-Ups Jump into Muscle-Up Kip Practice (large swing) L-Sits Parallel Bar Push-Ups (hands near hips) Bent Knee Holds (attempt to push hips fwd) Side-To-Sides Scoots (fwd and back) Toe-To-Bar Bent Knee Raises Hanging Leg Raises Knees to Elbow Windshield Wipers Hold Pike (toes pointing up, above bar) Hanging Leg Raises (half and full) Hanging Side Curl (bent knee) Hanging L-Twist Modified Wipers (bent knees) Human Flag Form Hold, slighty off ground Form Hold, knee bent parallel to ground Form Hold, straight leg vertical Form Hold, straight leg vertical w/ negative lower Planche Master L-Sit progression L-Sit w/ tucked knees Rock back into Crow Crow kicks (single and dual) Tucked Planche Hold Tucked Planche Push-Ups Elevated Planche Push-Ups (feet) Dips Bench dips Elevated bench dips (one or both feet) Parallel bar dips w/ feet on bar Negative dips (jump up, lower slow) Negative holds (lower slow then hold) Monkey Bar Suicides Master Pull-Up progression Perform reps until failure Back Lever Skin the cat (bent knee) Skin the cat (piked) Lever w/ Knees tucked Lever w/ legs wide Front Lever Hanging Lifts (knee, knee to chest, straight leg) Toe-To-Bar progression w/ no kip/swing Torso Raises Torso Raises (bent knee, legs straight) Lever lifts Handstand Push-Up Master Regular Push-Ups Pike Push-Ups Pike Push-Ups w/ elevated feet Handstands against wall

Examples

1 - Pull-Up/Chin-Up: Video Example 2 - Muscle-Up Tutorial: Video Example 3 - L-Sit: Video Example 4 - Toe-To-Bar: Video Example 5 - Windshield Wipers: Video Example 6 - Human Flag: Video Example 7 - Planche: Video Example 8 - Dips: Video Example 9 - Monkey Bar Suicides: Video Example 10 - Back Lever: Video Example 11 - Front Lever: Video Example 12 - Handstand Push-Up Progression: Video Example

Hydrate, Rest and Recover. Good luck!!!

Local Austin Parks

Brentwood Park 6710 Arroyo Seco Austin, TX 78757 This park has two separate areas of bars. One area has pull-up bars of 6 varying heights. The other area has dip bars, monkey bars and a push-up area. No trails but a large grassy field and basketball court.

ACC Northridge Campus 11928 Stonehollow Dr Austin, TX 78758 One large area in front of the school with all the equipment you need. No trails.

Mueller Lake Park 4550 Mueller Blvd Austin, TX, 78723 This park only has two medium height pull-up bars and equipment for sit-ups. Several miles of trails.

Riata Park 12401 Riata Trace Austin, TX 78727 A couple high pull-up bars and gradually rising parallel bars. Approx one mile trail.