Fitness in the park

Improving your fitness in the park sounds great but what if you don't have any equipment to use - why not use the park's very own equipment. The majority of parks have all the equipment you need to get fit and achieve your goals - trees, bike racks and benches! Take a couple of resistance bands with you as well and the options are endless. This program however will assume you have nothing but the clothes you will be sweating in.

Warm Up (3)

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Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

Exercise (8)

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Steps - 2 minutes

Primary target:

Legs (Quadriceps)

Equipment required:

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Incline press up - 2 sets of 15-18 reps

Primary target:

Chest (Pectorals)

Equipment required:

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Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

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Horizontal pull up - 2 sets of 15-18 reps

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic lunge - 60 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

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Squat thrust - 60 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

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Plank - 60 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Double crunch - 3 sets of 18-20 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (6)

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Cat stretch - abdominals - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Cat stretch - back - 30 seconds

Primary target:

Back (Erector Spinae)

Equipment required:

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Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

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Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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Standing hamstring and lower back stretch - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required: