Fitness Ideas

House Monkeys climbing frames are not just about having fun, they are also a great way to get some exercise indoors. With our climbing frames it is possible to improve dexterity, strength and sense of balance as well as train all muscle groups, especially in the spine, pelvic and stomach area.

People often ask us about the kinds of exercises they can do on our frames, so we have prepared the following list of example exercises. These are just ideas. Everybody is different and has different capabilities. We are not in a position to judge each person's capabilities or to recommend to them the specific exercises they should and should not be doing. Therefore, we advise that before people undertake any new form of exercise that they consult with their GP or a physical fitness specialist to confirm the suitability of the exercise. Finally, when children are involved, all the exercises must be controlled and supervised by a responsible adult at all times.

Warming Up

Warming up is an essential part of any safe exercise program. The following are some warm up exercises suitable for the types of exercise you can do on your indoor climbing frame. You should repeat each warm up exercise 10 times.

1. Stand straight, your hands at your side in line with your body. Clench your fists, lift your wrists to your shoulders, applying pressure, put your hands down and release your fists.		2. Stand straight with your hands pointing to your sides. Make circling movements with your arms but hold your elbows still.
3. Stand straight with your hands outstretched. Clench your fists and do several circling movements with your wrists to one then the other side.		4. Stretch your hands in front of your body. Make wide circling movements.
5. Put your wrists to your shoulders. Move your elbows back and forward with circling moves.		6. Interlock your fingers in front of your stomach. Push your palms forward to straighten your arms. Move your hands in wide circles, one way then the other.

Exercises on the Climbing Frame

You can begin by just repeating each exercise twice and later increasing it up to 8 times (4 x 2 with the break in between) over a comfortable period of time.

1. Stand on the first bar facing the ladder; hold the bar above your head with your hands. Change the bars by moving your hands down the ladder. Don’t move your feet and don’t bend your knees. Go up and down several times.
2. Stand on the first bar with your back against the ladder; hold the bar above your head with your hands. Hang free and pull your knees up towards your body, hold a little and relax back. This exercise strengthens the stomach muscles. 3. Stand on the first bar facing the ladder; hold the bar above your head with your hands. Hang free and arch your straight legs back. This exercise strengthens the lumbar muscles and the back.
4. Stand on the first bar with your back against the ladder; hold the bar above your head with your hands. Hang free and pull the tip toes up/down/right/left. 5. Stand on the first bar facing the ladder; hold the bar above your head with your hands. Hang free and pull the legs left/right but without moving your pelvis. This exercise strengthens the side muscles of the body.
6. Stand so that the ladder is one step away on your right. Hold the bar with your right hand at your waist level and your left hand above your head. Pull your body to the side by completely straightening your hands. Repeat the exercise by changing your position so the ladder is on your left.
7. Stand on the first bar with your back against the ladder; hold the bar above your head with your hands. Hang free and pull your knees up towards your chest, then straighten towards the front, then pull back to your chest and put them down onto the bar. This exercise should not be repeated more then 4 times.
8. Facing the ladder at a distance of 1-2 steps, hold the bar at a level that is just slightly lower than shoulder level. Walk down the bars with your hands and arch the back, then repeat it in reverse order finishing in the starting position.

Exercises on the Rings

The rings should be positioned so that a you can reach them with outstretched arms when standing on the floor. Exercises should be repeated 2 - 4 times.

1. Standing on the floor hold the rings. Bend your knees pulling them apart to different sides then move the knees back together returning to the starting position.

2. Standing on the floor hold the rings. Slightly pushing from the floor hang on the rings with your knees pulled up swing back and forward.

3. Standing on the floor hold the rings. Push from the floor and rotate to one and then another side.

4. Standing on the floor hold the rings. Pull up on the rings as high as you can by bending your elbows.

5. Standing on the floor hold the rings. Hang free and move your straight legs apart. Repeat this exercise by moving the legs up and down.

6. Standing on the floor hold the rings. Jump and pull up so that your knees are touching the rings, hold this position for 3 to 5 seconds and move back to the starting position.

Exercises on the Ladder or Rope

The rope exercises require that you have a knot at the end of the rope.

1. Climb up and down the rope ladder moving your arms and legs simultaneously.

2. Standing on the floor hold the rope above your head. Push up. Repeat this exercise 3 – 4 times.

3. Standing on the floor hold the rope above your head. Stand on the knot, try to swing forward and back.

Exercises on the Trapeze or Chin-Up Bar

The trapeze should be positioned so that a child can reach it with outstretched arms when standing on the floor.

1. Standing on the floor hold the trapeze. Bending your elbows, pull up on the trapeze as high as you can. Move back to the floor. Repeat 3-4 times.

2. Standing on the floor hold the trapeze bar. Pull the knees up towards your chest, then straighten them in front, then put them down onto the floor. Repeat 3-4 times.