If you, like most people, have generalised fitness goals of achieving better ‘overall fitness’ then everything you need is in the cheapest gym in the world – the outdoors! In response to a health conscious population, equipment and space to exercise can be accessed around Sydney’s well known parks, ovals, and beaches. OUTFIT trainers have covered areas in Maroubra, Camperdown and Queens Park…. Here comes the next one – Wentworth Park! The following work outs provide a blue print to address fitness goals of improving strength and aerobic fitness.
WARM UP – complete a light jog and any warm up stretches, then move over to exercise equipment.
Beginner Workout:
Try these four strength exercises in 30 second rounds with a run thrown in at the end.
- Squats
- Push ups (on bench or bar)
- Rows (on bars)
- Straight arm plank (on bars)
CARDIO: Jog to the pedestrian cross over bridge, complete a stair run to the top and back down.
REST and then REPEAT all the above to complete 3 rounds in total.
Experienced Workout:
Try to combine both these strength/cardio protocols for a SUPER-SET, completing each exercise in 40 second rounds.
PHASE 1 >>>>> Box jumps (on bench or step), Push ups, Body Rows (on bars) [Core & sprint 1]
PHASE 2 >>>>> Alternating Lunges, Plank swaps, Pull ups (on bars) [Core & sprint 2]
CORE/CARDIO: Complete 20 crunches and a 50 metre sprint after each phase.
REST and then REPEAT all the above to complete 2/3 rounds in total.
PROGRESSION: Try to record how many rounds you are doing in either Beginner or Experienced. Also try to record how long the overall work out is taking you to complete. With regular efforts in completing these workouts (2-3 times a week is great!) you should be able to achieve more rounds or a faster workout time.
Click to see our other Sydney outdoor gym workouts at Camperdown, Queens park & also our Maroubra Beach workouts.
For any more training tips email me at Ronan@outfithealth.com.au or contact us at OUTFIT health + fitness.
For more exercise tips & health news head to the OUTFIT health + fitness blog
Speak Your Mind