Monkey Bars for Upper Arm Strength

15 seconds once a day 15 seconds twice a day 15 seconds three times a day 30 seconds once a day and 15 seconds twice a day 30 seconds twice a day and 15 seconds once a day 30 seconds three times a day 1 minute once a day and 30 seconds twice a day 1 minute twice a day and 30 seconds once a day 1 minute three times a day 2 minutes once a day and 1 minute twice a day 2 minutes twice a day and 1 minute once a day 2 minutes three times a day 3 minutes once a day and 2 minutes twice a day 3 minutes twice a day and 2 minutes once a day 3 minutes three times a day 3 minutes three times a day and 1 pull up 3 minutes three times a day and 2 pull ups 3 minutes three times a day and 3 pull ups 3 minutes three times a day and 4 pull ups 3 minutes three times a day and 5 pull ups

Squats
15 seconds three times a day 30 seconds once a day and 15 seconds twice a day 30 seconds twice a day and 15 seconds once a day 30 seconds three times a day 1 minute once a day and 30 seconds twice a day 1 minute twice a day and 30 seconds once a day 1 minute three times a day 2 minutes once a day and 1 minute twice a day 2 minutes twice a day and 1 minute once a day 2 minutes three times a day 3 minutes once a day and 2 minutes twice a day 3 minutes twice a day and 2 minutes once a day 3 minutes three times a day 3 minutes four times a day 3 minutes five times a day 4 minutes once a day and 3 minutes four times a day 4 minutes twice a day and 3 minutes three times a day 4 minutes three times a day and 3 minutes twice a day 4 minutes five times a day