monkey business workout

10 am and I have already eaten my daily snacks. So peckish so early. Feels like a Monday! Let’s shake off the Monday blues with some monkey business.

Todays workout is all about balance, co-ordination, and good form and incorporates quadrupedal movement (often used by parkour practitioners for warming up and training). So as not to hash up an explanation, here is a short video of the basic movement. In the workout I add the pushing and pulling of a sandbag, but you can do it without and it is still an amazing full body exercise.

No time limit, it is more important to slow down the movement and keep it controlled, but try to move directly from one exercise to the other with as few breaks as possible. Complete 4 rounds of the following exercises:

  • 50 walking lunges
  • 200 reps high knee skipping (this you can do as fast as)
  • Forward basic quadrupedal movement, pushing a sandbag in front of you with your left arm (try to get at least 10 pushes)
  • Backward basic quadrupedal movement, pulling a sandbag back with your left arm (try to get at least 10 pulls)
  • 200 scissors skipping
  • Forward basic quadrupedal movement, pushing a sandbag in front of you with your right arm (try to get at least 10 pushes)
  • Backward basic quadrupedal movement, pulling a sandbag back with your right arm (try to get at least 10 pulls)

You can always go backwards and forwards a few times to get 10 pushes and pulls for the quadrupedie if you have limited space.

Let’s get it started!

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