New Workout Of The Week

W.O.W.

June 11th, 2013

It's time to post a body weight workout that you can do outside in a park. You will need to find a park bench or a picnic table, your going to do a lot of leg work:)


Warm up by jogging to the park or you can do jacks and push ups once you get there.

After your warm up go to your bench and perform 20 step ups on each leg.  Next stand on top of the bench and perform glute dips - this is the exercise where you stand on top the bench and pretend to dip your toe in the water (the 'water' being the ground).  Perform 20 step ups on each side and then 20 glute dips on each side - thats one set.  Then jog around the park or in place for 2-3 minutes.  Repeat the entire sequence four times through. 

Staying at the bench, perform 20 push up (with hands on the bench).  Turn around and perform 20 dips.  Rest and repeat three more times.

 Find a patch of grass and perform 20 squat thrusts followed by 30 split jumps (also know and scissor jump) and then 40 flying jacks (also known as power jacks and star jacks). Rest and repeat three more times.

  Hands behind your head in for the above exercise.

Lean down and touch the sides of your foot and then hop up.

Return to the bench and stand facing away.  Put your hands on your head with your feet very close together.  Lower yourself slowly until your butt brushes the top of the bench (try not to sit down) and then hop up for a total of 20.  Step away from the bench and put one foot on the bench behind you.  Perform 20 dynamic bulgarian squats on each leg - single leg squat reaching down and touching the ground on each side of your foot and then jumping up.  Rest and repeat three more times.

 

 See if you can find a straight path or walk out on to the side walk.  Pick two landmarks and sprint as fast as you can from one to the other and then jog back.  Repeat for a total of ten times.

 Return to the bench.  Sit down and perform kick outs for abs - four sets of 20.  A kick out is when you take your feet off the ground and pull both knees in to your chest.  Then you kick both legs out as you lean back slightly, feet do not return to the ground until you have completed all the repetitions.  Hands are on the bench behind you for support.



Stretch and go home.......or go home and stretch.  Either way.