No Monkey Bar Gym in your Neighborhood? Traveling? No Problem:)

MBG Travel Workout Substitutions for any Kettlebell, D-ball or Sandbag exercise:

• We have 3 levels to each exercise, in progressive order: stability/strength/power
• Not sure which level? Take our MBG Fitness Test!!
• For all cable exercises use our TNT cable, 1 light means 1 light TNT cable, etc.
  

Cleans - cable cleans x 1 light cable / 1 heavy / 2 light to medium

Snatches - cable full extension x 1 light / 1 heavy / 2 light to 2 medium

Presses - cable press x 1 TNT cable / x 2 TNT cables / x 3 TNT cables
OR bodyweight press - down dog push up / high box down dog / handstand push up

Back Presses - push ups x knees / regular push up / power push up (ppu)

Renegade Rows - jungle gym body rows at 60-90 degrees / feet on box / no legged

Rope or Pole climb not available - jungle gym chin ups x 60-90 degree assisted / jump
chin ups / chin ups. In your hotel room also try out the power up chin up...awesome for
chin ups and all sorts ofgreat tucks and leg raises! And best of all it fits in your pocket!

Power Wheel - substitute with the Jungle Gym for all:) Power Wheel pike ups, knees to
elbows, even crawling forward and backwards can all be done with the Jungle Gym. Flip
over and instead of Power Wheel leg curls do Jungle Gym leg curls! Easy as pie!!

Lunges and Squats - TNT Cables front squats x 1 cable / 2 cables / 3 cables
OR - add speed with Power Jumper jumps to the rim for strength and power levels.
Do our #1 Jump Training drill, the 2/1/0 workout!! Set one x 2 PJ bands x 10,
set two x 1 PJ band x 10, set three x no resistance x 10 to rim. By this time
you should feel like you're jumping out of the gym!!

If we did not mention an alternative, tell us and we'll put it up on this page

for you and everyone else:)

sincerely,

Jon Hinds

Endurance
As Fast As Possible

Stairs x 120 flights

6 flights up/down x 20 sets = 120

Goal is under: 30 min / 27 min / 24 min

Finish with the Eischens Yoga beginner sequence

Strength, Power, Endurance
20...15...10...5 As Fast As Possible

MMA FIGHTER

(3 to 5 rounds, 3 rounds for amateurs, 5 rounds for pros)

Each round is 5 minutes. Each round has 5 exercises; 60 seconds per exercise and a 60 second rest after each round)

Do AS MANY AS POSSIBLE OF EACH EXERCISE EACH ROUND

POWER

40 REPS in AS FEW SETS AS POSSIBLE SWITCH