Warm-up (10 – 15 minutes):
- Jogging Warm-Up (5 minutes): Begin by jogging around the park or track to raise your heart rate gradually.
- Dynamic Stretches (5 – 7 minutes):
- Leg Swings: 15 swings per leg, both front-to-back and side-to-side
- Arm Circles: 20 circles in each direction
- Torso Twists: 20 twists in each direction
- Walking Lunges: 10 lunges per leg
Main Workout (50 minutes):
Today’s workout is a HIIT circuit designed to maximize fat burning and build muscle strength. Each exercise is carefully selected to leverage available outdoor features and keep things interesting. Remember to aim for an RPE (Rate of Perceived Exertion) around 7-8, which means you’re working hard but could still maintain the intensity.
Work/Rest Intervals: Perform each exercise for 40 seconds, followed by 20 seconds of rest. After completing the full circuit, take a 2-minute rest and repeat for 4 rounds.
- Stair Sprints:
- Equipment: Stadium Stairs
- Instructions: Sprint up the stairs as fast as possible. Walk back down for recovery.
- Focus on keeping an upright posture and driving your knees up.
- Bench Dips:
- Equipment: Park Bench
- Instructions: Place hands on the edge of a bench, dip down until elbows are at 90 degrees, then push back up.
- Cues: Keep your back close to the bench and elbows directly behind you.
- Jump Squats:
- Equipment: Bodyweight
- Instructions: Squat down and then explosively jump up, landing softly back into a squat.
- Cues: Use your arms to generate momentum, landing softly to absorb the impact.
- Push-Ups with Isometric Hold:
- Equipment: Bodyweight
- Instructions: Perform a standard push-up, but pause for 2 seconds at the bottom before pushing back up.
- Cues: Engage your core and keep your back straight throughout.
- Bench Step-Ups:
- Equipment: Park Bench
- Instructions: Step up onto the bench with one leg, then back down. Alternate legs each rep.
- Cues: Ensure your entire foot is placed on the bench, and push through your heel.
- Side Plank Hip Dips:
- Equipment: Bodyweight
- Instructions: Hold a side plank position and lower your hip to the ground and back up. Switch sides halfway.
- Cues: Keep your body in a straight line and engage your obliques.
Cool-down (10 – 15 minutes):
- Brisk Walk (5 minutes) around the park to lower heart rate.
- Static Stretches (5 – 7 minutes):
- Hamstring Stretch: Hold each leg for 30 seconds
- Quadriceps Stretch: Hold each leg for 30 seconds
- Chest Stretch: Hold each arm across the body for 30 seconds
- Cat-Cow Stretch: 10 repetitions to relax the spine
- Deep Breathing Exercises (3 minutes):
- Place one hand on your chest and the other on your abdomen
- Inhale deeply through the nose, expand the diaphragm, then slowly exhale through the mouth