Testing out my new Calisthenics gear in N. London
Good little session with Jay again today, this time at Elthorne Park, Hanwell, N. London.
It’s a small little park but a very good place for the community – there’s a 5-a-side outdoor football pitch bang in the centre with lots of stuff such as kiddies park/climbing frames, basketball court, outdoor gym and a trim trail.
The trim trail isn’t kitted out very well, in-fact there’s only monkey bars, a balance beam and a hurdle made from wooden logs … about a month ago, there was also a decent 2 size pull up bar but it seems to have been removed for some reason?
Anyways, it’s the monkey bars that’s of most use to us in there and that’s what we based today’s workout around.
I also took with me my gymnastics rings [Wooden Olympic Gymnastic Rings - Crossfit], Ankle Weights 10kg and my recently purchased AB Sling With Hook [Misc.]
… Since leaving the gym, there’s only a couple of exercises/equipment that I really miss doing, one of them is “Dip/Leg Raise combo” … Dips are easy enough as most parks have a set of parallel bars or I use my rings but doing the knee/leg raises can be more awkward so I checked around on the internet and found these:
Here’s the workout we came up with:
Started off with “Bar type-writers” (pull up on the bar to chest with wide grip then straighten one arm and try to touch the shoulder of the other arm on the bar – return to centre and then repeat on the other side)
5X Bar Type-writers
10x Chest flyes
We did 5 sets of these and we averaged around 3 on each side for the first 2 sets and then 2 on each side for the second 2 … neither of us had done this exercises in sets before and we really felt it in the back of the shoulders!
Next we did super-sets of 10 chest flyes using the rings (facing the floor) – straight into 10 ring press ups x 4 sets – (chest to touch the floor on both exercises each rep)
Then it was on to the ab-straps! … We used the 10 kg ankle weights and did 15 reps of knee raises then took off the weight and did 20 hanging toes to bar x 3 sets
Finishing off with 10 bar muscle ups – last rep stay above the bar and do 5 dips then drop down and do 5 pull ups (without leaving the bar) x 3 sets – BRUTAL!
All in all a good little session that took around 1 hour 20 minutes.
One issue this time of year is the weather…it’s cold and wet! And something I do rely on is my dip/pull up station, never leave home without it …I try to keep it park style, but here are a few I have used or come across on travels, when needs must you must have something to train with:
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