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.

Workout: Mueller Lake Park Circuit 2

Equipment Used: One pair of dumbbells Soft ground area for push-ups/sit-ups Park Bench or flat area of similar height Hill with a steep incline (at least 45 degree) or a set of stairs 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. *** Directions to the park we use is at the bottom of the page. (Mueller Lake Park)

Tip: At least here in Texas, it's hot as hell outside. Bring water and snack bars to keep your energy up. As always, drink plenty of water and get sufficient rest.

Circuit #2

SUMMARY ***Stretch/Warmup Push-Up into Military Press Superset Walking Alternating Lunges Sit-Ups / Crunches Bicep Curls Squats into Shoulder Raise Superset Reverse Ab Crunches into Plank Superset Tricep Dips Box Jumps / Step-Ups Lying Flutter Kicks/Bicycles into Lying Chest Press Superset Pull-Ups / Chin-Ups Incline Wind Sprints Agility Slalom Run Optional: 1-2 mile warm down run/walk

Stretch / Warmup Loosen your muscles (both upper/lower body). Stretch out and hydrate.

1 - Push-Up into Military Press Superset A - Push-Up Click For Video Example Find a soft area to kneel down. Grab your dumbbells and get into the front leaning rest position w/ your hands still wrapped around the dumbbells. Knock out a set of push-ups. Once done, get back onto your knees and move into the Military Press. B -Military Press Click For Video Example While still kneeling after your push-up set, move the dumbbells into position near your head with your arms bent at a 90 degree angle. Perform a set of Military Presses. Afterward, rest 30-60 seconds and then start the superset again with exercise A. Optional: You can perform both exercises without dumbbells if you get tired.

2 - Walking Alternating Lunges Video Example Stand w/ feet shoulder-width apart and at least 30 paces of flat space in front of you. Perform walking lunges. Rest 30-60 seconds between sets. Optional: To increase difficulty, hold a dumbbell in each hand down by your sides as you perform this exercise. Optional: You don't have to, but going down low enough to where your knee touches the ground increases difficulty as well.

3 - Sit-Ups / Crunches Sit-Up Video Example Crunch Video Example Find a soft area to lie down (or use a mat or park ab equipment). Either peform crunches or sit-ups (may vary based on equipment and/or people to help hold your feet). Rest 30 seconds between sets (abs recover quickly compared to other muscle groups).

4 - Bicep Curls Video Example Grab your dumbbells, stand w/ feet shoulder-width apart and perform bicep curls. Rest 30-60 seconds between sets.

5 - Squats into Shoulder Raise Superset A - Squats Click For Video Example Standing in front of a park bench (or similar flat surface) , stand w/ feet shoulder-width apart and arms out-stretched. Perform squats. Rest 30-60 seconds between sets. Optional: To increase difficulty, either perform squats with a single weight held near your chest w/ both hands or hold a weight in each hand in the military press position (near your head w/ arms at 45 degrees). B - Shoulder Raise Click For Video Example With your feet together and the weights in hand, down in front of your body, perform front raises. The standard grip is to handle the dumbbell with your palms facing your body and parallel to the floor once raised (as in video example). You can optionally have your palms facing your thighs (hands by your sides) and perpendicular to the floor once raised. Rest 30-60 seconds between sets and then start the superset again with exercise A.

6 - Reverse Ab Crunches into Plank Superset A - Bench Crunches Click For Video Example Sit near the end of a flat surface (park bench or similar). Lean back slightly and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. Perform reps by bending your knees and pulling them in toward your chest while leaning forward. Release by leaning back into starting position and extending your legs back out. B - Plank Click For Video Example After completing your ab crunches, drop down onto a soft ground surface. Get face down to the ground, resting on the forearms w/ palms flat on the floor. Push off the floor, raising onto your toes and rest on your elbows. Keep your back flat and form a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 20 to 60 seconds to complete a rep. Lower onto your knees to rest. Rest 30-60 seconds between sets and then start the superset again with exercise A.

7 - Tricep Dips Video Example Start seating on a park bench (or similar raised flat surface) with your feet flat on the floor and your legs bent out slightly more than 90 degrees. With your palms flat on the bench and your fingers facing the same direction as your body, push your butt out in the air so that you are being supported by your arms. Perform dips. Rest 30-60 seconds between sets.

8 - Box Jumps / Step-Ups Video Example Find a sturdy, raised surface that can support your weight. Stand w/ feet shoulder-width apart. Rest 30-60 seconds between sets. Optional: If you can't do box jumps or become fatigued before the set is complete, perform the following: Step-Up Video Example. Alternating each leg, step up onto the raised surface and then bring your trailing leg up beside it. Step down carefully with each leg and repeat. Optional: You can increase the height of the object you are jumping onto to increase difficulty.

9 - Lying Flutter Kicks/Bicycles into Lying Chest Press Superset A - Lying Flutter Kicks Click For Video Example Find a soft surface and lie down. Tilt your head forward so it is slighty off the ground. Place your hands under your butt to support your lower back. Raise both your feet off the ground a few inches w/ your legs out straight. Now raise your left leg to a 45 degree angle while leaving the right leg out straight. Lower the left leg, keep it straight and then raise the opposite leg 45 degrees. Repeat and alternate to perform reps. Optional: If you do not like flutter kicks, lie on your back and perform the following: Ab Bicycles Video Example. In the same lying position as flutter kicks, place both hands behind your raised head. We will instead bring your left knee in toward right elbow and attempt to make them touch. Keep your right leg out straight. Return to the start position & perform a rep w/ the other leg. Repeat and alternate to complete multiple reps. B - Lying Chest Press Click For Video Example While still lying on the ground after your flutter kicks or bicycles, grab two dumbbells. Lie flat on your back and place your arms at 90 degrees, holding the weights in the air. Perform a set of Chest Presses. Afterward, rest 30-60 seconds and then start the superset again with exercise A.

10 - Pull-Ups / Chin-Ups Video Example (Assisted) Find a set of pull-up bars (if none available, skip this exercise or perform Delt Rows off a park bench). Perform as many pull/chin-ups as you can un-assisted. If a workout partner or sturdy cooler is available, perform as many assisted pull/chin-ups as possible. Rest 30-60 seconds between sets. Optional: If no pull-up bars are available, perform the following: Delt Rows Video Example Optional: You can use a lower hanging pull-up bar and a sturdy cooler to perform assisted pull/chin-ups. Optional: If you have a friend available, you can bend your knees and have a friend assist you by pulling up on your knees.

11 - Incline Wind Sprints Video Example Find a steep hill w/out too much debris and uniform surface. Allow enough flat space at the bottom of the incline to slow down. Sprint quickly up the hill and jog back down. Repeat several times and then rest. Optional: If no suitable hills are available, you can run a step of stairs for an incline workout.

12 - Agility Slalom Run Video Example Find a set of trees (or other obstacles/landmarks) that are staggered and spaced on flat ground (pictured at the top of the page). Run around each obstacle, alternating left to right. After the last obstacle, clear to the side of all obstacles and sprint straight back to the start. Rest 30 seconds (or until you catch your breath). Optional: You can setup a set of cones, spray paint waypoints on the ground or use other means to create the obstacles course to navigate around.

13 - Optional Run If you're still up for it, either walk or jog a short 1/4 to 1/2 mile course around the park. Walk the entire route to cool down or if you're not tired yet, perform alternating sprints and jogs every 1/8 mile. Walk it out an extra 1/8 mile at the end to cool down after. Optional: You can hit the sidewalk and follow it around for a 2 mile course.

Hydrate, Rest and Recover. Good luck!!!

DIRECTIONS The closest intersection is at the edge of the park. Map to the following intersection: Simond Ave & Mattie St, Austin TX 78723

FROM NORTH AUSTIN Head South on I-35 *** Or just get to E 51st street however you normally would Take the exit toward 51st Street Merge onto I-35 Frontage Rd Turn left onto E 51st St Turn right onto Mueller Blvd *** Once on Mueller, Seton Hospital will be to your right At the traffic circle, make a left onto Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

FROM SOUTH AUSTIN Head North on I-35 *** Or just get to E 51st street however you normally would Take the exit toward Airport Blvd (237A) Keep right at the fork, follow signs for Airport Blvd S/TX-111 Loop E and merge onto TX-111 Loop S/Airport Blvd Turn left onto Aldrich St *** Should be first major stoplight At the traffic circle, continue straight to stay on Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

Workout: Mueller Lake Park Circuit 1

Equipment Used: One pair of dumbbells Soft ground area for push-ups/sit-ups Park Bench or flat area of similar height Hill with a steep incline (at least 45 degree) or a set of stairs 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. *** Directions to the park we use is at the bottom of the page. (Mueller Lake Park)

Tip: At least here in Texas, it's hot as hell outside. Bring water and snack bars to keep your energy up. As always, drink plenty of water and get sufficient rest.

Circuit #1

SUMMARY Stretch/Warmup Push-Up / Military Press Superset Squats Sit-Ups / Crunches Bicep Curls Walking Alternating Lunges Pull-Ups / Chin-Ups Tricep Dips Incline Wind Sprints Agility Slalom Run Optional: 1/2 mile run

Stretch / Warmup Loosen your muscles (both upper/lower body). Stretch out and hydrate.

1 - Push-Up / Military Press Superset A - Push-Up Click For Video Example Find a soft area to kneel down. Grab your dumbbells and get into the front leaning rest position w/ your hands still wrapped around the dumbbells. Knock out a set of push-ups. Once done, get back onto your knees and move into the Military Press. B -Military Press Click For Video Example While still kneeling after your push-up set, move the dumbbells into position near your head with your arms bent at a 90 degree angle. Perform a set of Military Presses. Afterward, rest 30-60 seconds and then start the superset again with push-ups. Optional: You can perform both exercises without dumbbells if you get tired.

2 - Squats Click For Video Example Standing in front of a park bench (or similar flat surface) , stand w/ feet shoulder-width apart and arms out-stretched. Perform squats. Rest 30-60 seconds between sets. Optional: To increase difficulty, either perform squats with a single weight held near your chest w/ both hands or hold a weight in each hand in the military press position (near your head w/ arms at 45 degrees).

3 - Sit-Ups / Crunches Sit-Up Video Example Crunch Video Example Find a soft area to lie down (or use a mat or park ab equipment). Either peform crunches or sit-ups (may vary based on equipment and/or people to help hold your feet). Rest 30 seconds between sets (abs recover quickly compared to other muscle groups).

4 - Bicep Curls Video Example Grab your dumbbells, stand w/ feet shoulder-width apart and perform bicep curls. Rest 30-60 seconds between sets.

5 - Walking Alternating Lunges Video Example Stand w/ feet shoulder-width apart and at least 30 paces of flat space in front of you. Perform walking lunges. Rest 30-60 seconds between sets. Optional: To increase difficulty, hold a dumbbell in each hand down by your sides as you perform this exercise. Optional: You don't have to, but going down low enough to where your knee touches the ground increases difficulty as well.

6 - Pull-Ups / Chin-Ups Video Example (Assisted) Find a set of pull-up bars (if none available, skip this exercise or perform Delt Rows off a park bench). Perform as many pull/chin-ups as you can un-assisted. If a workout partner or sturdy cooler is available, perform as many assisted pull/chin-ups as possible. Rest 30-60 seconds between sets. Optional: If no pull-up bars are available, perform the following: Delt Rows Video Example Optional: You can use a lower hanging pull-up bar and a sturdy cooler to perform assisted pull/chin-ups. Optional: If you have a friend available, you can bend your knees and have a friend assist you by pulling up on your knees.

7 - Tricep Dips Video Example Start seating on a park bench (or similar raised flat surface) with your feet flat on the floor and your legs bent out slightly more than 90 degrees. With your palms flat on the bench and your fingers facing the same direction as your body, push your butt out in the air so that you are being supported by your arms. Perform dips. Rest 30-60 seconds between sets.

8 - Incline Wind Sprints Video Example Find a steep hill w/out too much debris and uniform surface. Allow enough flat space at the bottom of the incline to slow down. Sprint quickly up the hill and jog back down. Repeat several times and then rest. Optional: If no suitable hills are available, you can run a step of stairs for an incline workout.

9 - Agility Slalom Run Video Example Find a set of trees (or other obstacles/landmarks) that are staggered and spaced on flat ground (pictured at the top of the page). Run around each obstacle, alternating left to right. After the last obstacle, clear to the side of all obstacles and sprint straight back to the start. Rest 30 seconds (or until you catch your breath). Optional: You can setup a set of cones, spray paint waypoints on the ground or use other means to create the obstacles course to navigate around.

10 - Optional Run If you're still up for it, either walk or jog a short 1/4 to 1/2 mile course around the park. Walk the entire route to cool down or if you're not tired yet, perform alternating sprints and jogs every 1/8 mile. Walk it out an extra 1/8 mile at the end to cool down after.

Hydrate, Rest and Recover. Good luck!!!

DIRECTIONS The closest intersection is at the edge of the park. Map to the following intersection: Simond Ave & Mattie St, Austin TX 78723

FROM NORTH AUSTIN Head South on I-35 *** Or just get to E 51st street however you normally would Take the exit toward 51st Street Merge onto I-35 Frontage Rd Turn left onto E 51st St Turn right onto Mueller Blvd *** Once on Mueller, Seton Hospital will be to your right At the traffic circle, make a left onto Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

FROM SOUTH AUSTIN Head North on I-35 *** Or just get to E 51st street however you normally would Take the exit toward Airport Blvd (237A) Keep right at the fork, follow signs for Airport Blvd S/TX-111 Loop E and merge onto TX-111 Loop S/Airport Blvd Turn left onto Aldrich St *** Should be first major stoplight At the traffic circle, continue straight to stay on Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street