The weather is great outside, there is a playground with horizontal bars near the house, and you decide that it’s time to take care of your health and figure.

This is a great idea, but you need to decide in advance on the program and gradually enter the training process. Otherwise, your motivation may end after the first lesson,

We tell you what to do on the site if the last time you pulled yourself up was in a physical education lesson, and you associate sports only with running around the school stadium.

Where to start training

Do not skip the warm-up, especially if you exercise in the morning. It will take 5-10 minutes and will consist of three parts – the first two are shown in the video below.

  1. Joint gymnastics: head tilts and turns, rotation of the shoulders, elbows and wrists, triple forward bends, rotation of the hips, knees and feet. Perform 5-10 times in each direction.
  2. Dynamic stretch: tilt and deep squat with a turn of the body – 3 times, dog posture with a deep lunge forward – 3 times from each leg, lunges to the side with touching the opposite foot – 10 times.
  3. Short cardio. This could be 20 jumpig jacks, 3 sets of 30 seconds of running in place, or 50-100 jump rope jumps.

If your playground is close to home, you can warm up right there. If you need to get to it, do the first two points of the warm-up at home, and then run to the place of training.

Run at a conversational pace—where you can move and still carry on a conversation without being out of breath. And consider the distance. As a warm-up, you should not run more than 3 km, otherwise there will be no strength left for the lesson.

If the site is further away, you can ride a bike – it warms up perfectly and sets you up for training.

What to do on site

Now your main task is to reacquaint the body with different movement patterns.

To do this, in one workout, we will do exercises for all large muscle groups:

  1. Inclined pull-ups – back, biceps.
  2. Push-ups from the elevation – chest, triceps.
  3. Handstand – Shoulders.
  4. Negative push-ups on the bars – chest, triceps.
  5. Raising the knees to the chest in the hang – abs, hip flexors.
  6. Stepping up the hill – hips, buttocks, calves.
  7. Single leg squats/lunges – hips, glutes, calves.

Remember that each movement can be complicated or simplified according to your level of training. Your goal is to do a set of 10-12 reps with good form. Perform each movement in three sets, rest between them for 90-120 seconds.

Incline pull-ups

This exercise pumps the muscles of the back, shoulders and forearms and prepares the body for classic pull-ups.

Hang on a low horizontal bar, tighten your abs and buttocks and pull yourself up until your chest touches the crossbar. Over time, you can change the height of the horizontal bar – the closer to the horizontal your body, the more difficult it is to pull up.

If your site only has a high bar, you can do eccentric or negative pull-ups. You can also alternate this exercise with oblique pull-ups to diversify your workouts.

With a jump, pull yourself up to get to the top with the help of momentum. And then slowly lower back, trying to stretch the eccentric phase for at least five seconds.

If you can do 3-5 classic pull-ups, you can include this movement in your workout in addition to the incline or eccentric. Do three sets at point-blank range – as many as you can.

Rest between sets for 2-3 minutes so that the muscles have time to recover and you do not lose much in repetitions in subsequent sets.

You can alternate grips to evenly load the muscles. For example, in one workout, perform pull-ups with a direct grip, in another – with a reverse grip.

Support push-ups

Choose a low horizontal bar or bench and do push-ups, following the form: keep the body elongated in one line, strain the abs and buttocks. To keep your lower back from sagging, keep your elbows close to your body.

Photo: Alexander Starostin

Gradually reduce the height of the support until you can perform a full push-up from the floor.

Photo: Alexander Starostin

Eccentric push-ups on bars

Jump onto the bars, lower your shoulders and tighten your abs. Then, for 5-8 seconds, lower yourself, bending your elbows, until your shoulders are parallel to the bars. After that, get up and jump onto the bars again.

When you can complete five classic dips, change from negative to regular and do three sets at close range with a rest of 2-3 minutes in between.

Handstand

Stand on your hands with support on the Swedish wall, stretch your body in one line and hold the position for 10 to 30 seconds. Then rest and repeat two more times.

If your arms and shoulders are not yet ready for such a test, try a simplified version – a handstand with legs elevated.

Place your feet on the bench as if you were going to do incline push-ups. Then move your hands closer to the support so that the body from the pelvis to the head stretches in one line, and the legs remain elevated.

Hold the position for 10-30 seconds, repeat three times.

Hanging knees to chest

Hang on the horizontal bar, tilt your pelvis back and lower your shoulder blades so that your shoulders do not press against your ears. Bend your knees and pull them towards your chest as far as you can.

Photo: Alexander Starostin

Lower your legs back and repeat again. If you can do 10-12 reps without any problems, try full leg raises to the horizontal bar until your toes touch the bar.

Photo: Alexander Starostin

Perform three approaches at point-blank range – as many as possible.

Walking up the hill

To begin, select a support about 30 cm high. If it’s easy for you, you can increase the number of repetitions to 12-15 per leg or choose a bench higher – up to 50 cm.

Do not use momentum and do not push off the floor – during the ascent, all the work should be done by the leg that stands on the dais. Make sure that the knee of the working leg does not turn inward during the lift, and that the back remains straight throughout the movement.

Squats on one leg

effective exercises: Bulgarian split squat on one leg
Photo: Alexander Starostin

Stand with your back to the bench and put the toe of one foot on it. Put your hands on your belt or hold in front of your chest. Squat until your thighs are parallel to the floor or slightly higher.

Make sure that the heel of the supporting leg does not come off the ground, and that the knee does not turn inward during the lift. If you cannot keep your balance, replace the exercise with back lunges.

How to end a workout

If you have time left, you can do a short cool down in the form of stretching for six minutes. It will help relax tense muscles and restore breathing.

Take the position and hold it for 30 seconds. Don’t try to overcome your range of motion, breathe deeply and calmly.

Forward bend to stretch the back of the thigh

Standing stretch.  On the left - stretching the upper part of the biceps femoris, on the right - the lower
Photo: Julia Obolenskaya

Take a step forward, straighten your back and tilt your body to parallel with the floor. Feel the stretch in the back of your front leg.

You can straighten your knee or leave it bent. In the first version, more stretch is felt in the upper thigh, in the second – in the lower.

Standing hip flexor stretch

Warm-up at work: Stretching the front of the thigh
Photo: Julia Obolenskaya

Bend your knee, grab your foot with your hand and pull your heel towards your buttock. Tilt your pelvis back to increase the stretch.

Pigeon pose on a raised platform

Pigeon pose on a raised platform
Photo: Julia Obolenskaya

Bend your knee and place one shin on a low horizontal bar or bench. Try to keep your hips at the same level, do not slouch your back. If you do not feel a strong pull, you can slightly tilt the body forward.

Stretching the pectoral muscles and shoulders against the wall

Wall chest stretch
Photo: Alexander Starostin

Rest your hand on the support, lower your shoulder and turn around in the opposite direction.

Stretching the side next to the rack

Stretching the back at the counter
Photo: Alexander Starostin

Stand sideways to the horizontal bar or wall bars, raise your hand above your head and grab the support. Holding on to the rack, move the pelvis to the side, stretching the side.

How often can you practice

To get started, try doing this workout three times a week with a rest day between sessions. On your off days, you can do cardio workouts, such as 30-40 minute quiet runs or short interval workouts.

This format of training will help you not only strengthen your muscles, but also improve your overall endurance and pump up the work of the cardiovascular system.