MONKEY BAR / PULLUP CIRCUIT
Do 3 sets of this circuit, with 1 to 2 minutes’ rest between sets.
NOTE: Do either 1a or 1b, depending on level. Or start with the advanced move until fatigued, then move to intermediate.
1a: WINDOW WIPER (ADVANCED)
Hang from the bar in a neutral position, then pull up until arms are at a 90-degree angle. Push hips forward and high so torso is parallel to the ground and raise your legs so your feet are pointed at the sky. Keep feet together and rotate hips left until they are parallel to ground, back to center, and right until they are parallel to ground, for one rep. Do 8 to 12 reps.
1b: HANGING AROUND THE WORLD (INTERMEDIATE)
Hang from the bar in a neutral position. Keeping your legs together and straight, activate hips and rotate legs in one large circle, clockwise, then reverse and rotate legs counterclockwise for 1 rep. Do 8 to 12 reps.
2: TRAVELER OR GRIP SWITCH
If you are on monkey bars, travel down and back, skipping rungs periodically. If you’re on a pullup bar, travel side to side, switching hand positions and grip, minimizing swinging. Travel for 30 to 60 seconds, depending on length of rig and fatigue.
3: DIAGONAL SINGLE-LEG LONG JUMP
On a flat stretch, stand on right leg. Jump forward diagonally on right foot only, keeping left foot off the ground; 12 reps. Turn around and jump forward diagonally on left foot only, keeping right foot off the ground, for 1 rep. Do 12 reps.
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