Hello summer. Along with this amazing weather, I've developed an equally amazing workout. My thought process was to take movements and exercises we've been doing all winter, and spruce them up for training outside. My demo photographs were shot at the Tompkin's Square playground, or what some call the prison yard. If you can't make it outside to the playground, there are alternate ways to perform each exercise. Email me for customized suggestions for alternate locations.

Exercise 1 Elevated Reverse Plank

Start w feet propped up, lock the core, then lift off the ground by extending hips, ending in a straight line from shoulders to feet.



Exercise 2 Single Arm Plank Knee to Elbow

Set up in a full plank position, then transition to a one-arm hold. Pull the opposite knee up towards the holding elbow.



Exercise 3 Single Leg Mountain-Climbers

Starting point:



From starting position, hop forward towards hands, then return to start.



Exercise 4 Cobra Plank

Start from a normal straight-arm plank position. Bend arms while keeping elbows in tight next to the body and hold. Be sure to hold the plank with the same integrity you would in the normal straight arm style.



Exercise 5 Bodyweight row w/ leg raise

Start hanging, then pull body up towards bar. While holding body up, lift leg while maintaining a straight core position, then lower. Repeat lift and raise opposite leg.

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(**NOTE: Without a focus on core, this bodyweight row has no more excitement than a normal row. Lock straight before your row and leg lift, then keep it tight until you get back to the bottom!!)

It was no mistake that I only supplied the exercises and left off the reps, rest and frequency for this workout. Depending on factors such as goals and fitness level I am going to recommend differently. Send me an email or a comment and I'll hook up all the necessary info.