Elementary School Moves

So when writing up some new workouts, I began to think about all of the games we played in gym class…dodgeball, crab crawl soccer, scooter ball…just to name a few.

And I thought…why not include some of those moves!?! Remember when you used to swing from the monkey bar or do wheelbarrow races? Remember when you’d have to crab crawl around the gym and you considered it to be a GAME!?!

Those moves while super fun in elementary school were actually super good for you!

So now each of our workouts includes some element of elementary school play. And while it might not be as easy as it once was…it is still ridiculously “fun!”

So next time you want to work on shoulder strength, consider a wheelbarrow crawl. Or next time you work your core and upper back, consider a skin the cat.

Or what about climbing a rope? Remember when you used to climb up those poles on the playground?!? Not as easy as you remember it I’m sure!

There are so many great moves that we did as kids, but somewhere along the line we stop. And instead we start doing bicep curls and tricep extensions, which honestly aren’t near as good for us or even half as functional.

So below is a great workout with some simple elementary school moves. Try it…it might be fun! (If you don’t have some of the stuff or understand what it is, feel free to email me at manbiceps@gmail.com and I can either explain it or give you some substitutions!)


Warm up (make sure to get shoulders, glutes, back and core warm)

3 rounds (Rest in between each round or do with a partner for a relay):

Rope run and drag and then plank hinge and pull (Run down about 50ft and drag a 1.5 inch rope behind you until it is stretched out along the ground. Then go into a plank/table top crawl position facing the same way as the way you ran. Reach back between your legs and grab the rope. Sit your butt back to really get a good reach and then pull the rope through as far as you can, extending your hips as you pull. So you will go from about a plank position on the hands to almost a child’s pose still on the hands to really get a reach back and through. Pull the rope until it is completely piled in front of you and run it back.)

5 rounds:

Rope Climbs (can sub in inverted rows if you don’t have a rope…5 reps if you do it on a rope and 10 reps slowly if you do rows)
Crab Crawl 50ft forward and 50ft back (Crab crawl is with your hips facing the ceiling)

Crab crawls!

Crab crawls!

Skin the Cat (This is the move where you hold a pull up bar or monkey bar and swing your feet through over your head between your hands and all the way down toward the ground behind you. If this is too tough, simplify it by just first tucking the knees to the elbows and then next by doing a straight leg lift up to the bar) 8-12 reps

Rest and repeat for all rounds!

For our conditioning we actually played tug of war with a few stipulations to prevent injury.

You may be thinking…”Oh that isn’t a workout!”

But trust me….it really really was!

Posted on March 12, 2013, in Conventional Wisdom - How I hate you, Workout and tagged , , , , . Bookmark the permalink. 1 Comment.

  1. This looks like so much fun! Thanks for sharing 🙂

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