A quick run around the local park with several bodyweight exercises thrown in for good measure.
Warm-Up
(Perform Mobility drills on shoulders, hips, ankles, wrist and neck muscles prior to warm-up)
3 Rounds: 30 secs fast jog on spot. 30 secs High Knees. 30 secs kick backs. 20 x Jumping Jacks, 20 x Prisoner Squats. 20 x Press Ups.
The Circuit
This workout is going to involve a little homework. Naturally, I do not know the layout of your local park or what is available to you in terms of potential makeshift equipment (trim trails, overhead bars etc). As a result, you will need to mentally map a route in your local park with ‘stations’ along the route, where you stop and undertake the various exercises. I have laid out a number of potential exercises for inclusion. Feel free to choose as many as you like but do try to vary them so they incorporate a total body workout.
In terms of distance, we are aiming for 5km, do scale it down if necessary depending on your time/ability. However, try to undertake at least 3km. Use running apps such as www.mapmyrun.com to measure the distance of your chosen route so you do not short change yourself.
Choose exercises from the groups below and undertake full sets (x3) every 0.5km. For example, run half a kilometre, stop, undertake 3x 20 press-ups. On completion, continue running for another half kilometre, then undertake chosen exercise sets. On the final set of each exercise aim for failure (continue past recommended reps until you can’t perform another rep!)
Upper body exercises
- Monkey swings
- Australian pull-ups.
- One-handed pull-up.
- Push-ups.
- Triceps pushups (hands closer to the midline of your body)
- Triceps dips (using parallel bars)
Core exercises
- Mountain climbers.
- Back extensions.
- Bear Crawls.
- Parallel bar leg raises.
- Toes to bar leg raises.
- Spiderman push-ups.
- V-ups.
Lower body exercises
- Park bench jumps (jump on and squat – jump down again).
- Bodyweight squats.
- Side Lunges.
- Bulgarian split leg dips.
- Cossack squats.
- Dynamic jump lunges.
Whichever workout you undertake
Remember to cool down and drink water!
Workout Complete!!
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