Park workout. Callisthenics. Bodyweight workout. Running. Fat burning. Weight loss. Functional training. Super Soldier Project.

The Park is Mine – Outdoors Bodyweight and Cardio Workout

  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 – 20 Air Squats. 20 Jumping Jacks, 20 Press Ups. 20 Mountain Climbers. 

 

Quick warm up. Workouts. Functional Training. Super Soldier Project.

 

 


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

  1. Monkey swings
  2. Australian pull-ups.
  3. One-handed pull-up.
  4. Push-ups.
  5. Triceps pushups (hands closer to the midline of your body)
  6. Triceps dips (using parallel bars)

 

Park workout. Callisthenics. Bodyweight workout. Running. Fat burning. Weight loss. Functional training. Super Soldier Project.
Upper body exercises.

 

Core exercises

  1. Mountain climbers
  2. Back extensions
  3. Bear Crawls
  4. Parallel bar leg raises
  5. Toes to bar leg raises
  6. Spiderman push-ups
  7. V-ups

 

 

Park workout. Callisthenics. Bodyweight workout. Running. Fat burning. Weight loss. Functional training. Super Soldier Project.
Bodyweight core exercises.

 

 

Lower body exercises

  1. Park bench jumps (jump on and squat – jump down again)
  2. Bodyweight squats
  3. Side Lunges
  4. Bulgarian split leg dips
  5. Cossack squats
  6. Dynamic jump lunges

 

Park workout. Callisthenics. Bodyweight workout. Running. Fat burning. Weight loss. Functional training. Super Soldier Project.
Bodyweight leg exercises.

 

 

Whichever workout you undertake

Remember to cool down and drink water!

 

 


Training Complete!!


 

Park workout. Callisthenics. Bodyweight workout. Running. Fat burning. Weight loss. Functional training. Super Soldier Project.
When you are done you may rest on the park bench…not before!!

 

Out and about? Struggling to get in that workout you need? Check out some of our Mobile workouts!

 


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