Station: parallel bars
- Choose an exercise according to your current lap (lap 1,2,3,4 or 5).
- To make exercises easier or harder, use the variations. (↓ = easier and ↑ = harder).
- After completing the exercise, run on to the next station. If this is your 3rd station, end your workout at the start/finish-point or run to the next station in a new lap.
1. Australian pull-ups - parallel (10 to 15 reps.)
- Pull your body towards the bar by bending your arms.
- Stretch your arms and bring your body back to the starting position.
↓ Bend your legs and bring your feet closer to the posts.
↑ Lift one foot off the ground. Change your leg after 5th to 8th repetition.
2. Australian pull-ups with underhand grip (10 to 15 reps.)
- Pull your body towards the bar by bending your arms. Put your hands in an underhand grip.
- Stretch your arms and bring your body back to the starting position.
↓ Bend your legs and bring your feet closer to the bar.
↑ Lift one foot off the ground. Change your leg after 5th to 8th repetition.
3. Australian pull-ups with overhand grip (10 to 15 reps.)
- Pull your body towards the bar by bending your arms. Put your hands in an overhand grip. Make sure that your chest is nearly touching the bar.
- Stretch your arms and bring your body back to the starting position.
↓ Bend your legs and bring your feet closer to the bar.
↑ Grab the bar wider than schoulder-width.
4. Leg lift (10 to 15 reps.)
- Lean on the bar in an upright position and bend your hips and knees to 90 degrees. Bring them back to the starting position.
- Keep your arms extended.
↓ Lift only one leg alternately.
↑ Lift your legs in a faster rhythm.
5. Dips (3 to 8 reps.)
- Lean on the bar in an upright position and bend your arms to 90 degrees.
- Bring your body back to the starting position
↓ Bend your elbow joints less than 90 degrees.
↑ Do more repetitions or complete the repetitions more slowly.
