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The urban gym workout

Box jumps
3 sets of 10 reps
Works glutes, hamstrings, quads, calves

1) Kick-start your workout by driving explosive power into your legs. Stand in front of a bench, with feet hip-width apart. 
2) Squat, then jump up onto the bench. Step down, then go again. Rest 30 seconds between your sets.

Forward stair crawls
3 sets of 30 secs
Works abs, shoulders, glutes, quads, hamstrings, calves

1) Drop down on all fours, with hands and feet on the stairs. 
2) Climb up the stairs keeping your back straight. Turn round and go down the stairs forwards. That’s one set. Rest 30 seconds, then go again.

4 sets of 5 reps
Works lats, biceps

1) Working your lats shifts lots of calories. Once you’ve found a bar for pull-ups, grab it.
2) Pull your chin over the bar; bring knees up. Lower to the start. Do all reps, rest for 30 seconds and go again.

Wall hangs
2 sets
Works triceps, arms, shoulders

1) Sit on the edge of a wall.
2) Place palms flat next to you. Push down to raise your body. Hold 20 seconds, then shimmy 2 metres to the left. Hold for 20 seconds; shimmy to the right. That’s 1 set.

Wall sit
4 sets of 1 minute
Works glutes, hamstrings, quads, calves

1) Find out how effective not moving can be by standing with your back to a wall. 
2) Lower until your thighs are parallel to the ground. Hold for a minute. 

Backward stair crawls
3 sets
Works abs, shoulders, calves, glutes, quads, hamstrings

1) Get on all fours at the base of a flight of stairs and turn your body to face away from the stairs. 
2) Step back, one foot at a time. When you reach the top, go down backwards. Rest 1 minute and go again.

Raised arm plank
4 sets
Works lats, biceps, quads, calves

1) For unconventional core strength, get on all fours and place your forearms on a step. 
2) Put your feet out behind you and raise your body. Your back should be flat. Hold for 15 seconds, then lower. Rest for 45 seconds and repeat.

This workout is designed by Blake Dickson, an instructor in ‘parkour’ – the French discipline of moving through your environment without letting any obstacles stop you.
(c) menshealth

As salaam aliakum, thank q for inviting me to this community
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