MBG Workouts
This is the workout done at the Monkey Bar Gymnasium. Great for all people and levels of participants!
Suggested Equipment: jungle gym,
kettlebells,
power wheel ,
power pushup 2,
sandbags,
TNT power cable,
jump rope,
training DVD's
5x5 - May 20th
Perform 5 sets of 5 reps of each exercise as heavy as possible, alternating between:
- Double Kettlebell Cleans
- Double Kettlebell Jerks
Rest as needed, then perform 1 set of each exercise, goal is as many reps as possible, Rest 2 minutes between exercises:
- Kip Ups
- Stability-jungle gym assisted chin ups
- Strength-regular pull ups
- Power-kip ups
- Power Wheel Leg Curls
Yoga and Stair Runs - May 19th
- Complete the Beginner's yoga sequence from the new Eischen's Yoga DVD.
- After do 25 minutes of stair running.
30,40,50,60 - May 18th
Complete the following, in order, 2x AFAP:
- 30 Hindu Push Ups
- Stability-down dog push ups
- Strength and Power-hindu push ups
- 40 Kettlebell Renegade Rows (20 each side)
- 50 Kettlebell Snatches (25 each side)
- 60 Hindu Squats
15/15 - May 17th
15 seconds exercise 1, 15 seconds rest, 15 seconds exercise 2, 15 seconds rest, repeat for a total of 10 minutes. Alternate between:
- Burpees
- Jump Rope
Rest as needed, then repeat same format with:
- Hindu Squats
- Mountain Climbers
Rest as needed, then complete 20 reps of each, 15 reps of each, 10, and 5 AFAP of:
- Power Wheel Pike Ups
- Power Wheel Leg Curls
40/20 - May 16th
40 seconds of exercise, 20 seconds of rest, repeat for each exercise. Go through circuit 3x for a total of 27 minutes:
- Medicine Ball Russian Twists
- Box Step Ups
- Mountain Climbers
- Medicine Ball Up Downs
- Lateral Box Step Ups
- Burpees
- Medicine Ball Around the World
- Box Squats
- Skaters
15/15 - May 15th
15 seconds of work, 15 seconds rest, repeat for a total of 10 minutes:
- Kettlebell Clean and Press
- Men-24K kettlebells
- Women-12K or 16K kettlebells
Rest as needed, then repeat same format as above alternating between:
- Kettlebell Swings
- Kettlebell Front Squats
Turk - May 14th
- Turkish Get Ups 6...1
- Jump Rope 150 forwards and backwards
6 Turkish Get Ups on each side, 150 Jump Rope forwards and backwards, 5 Turkish Get Ups each side, 150 Jump Rope f/b, etc...continue until 1 Turkish Get Up l/r and Jump Rope 150 f/b AFAP.