Each week we will either upload or write up a simple workout which you can use in your training schedule.

This wont need lots of equipment and may not involve going to the gym.

here is this weeks exciting and exhilarating work out.


Just remember that if you haven't exercised in the last 2 months it would be advisable to check with your medical professional before you attempt this workout in part or in full. If you have any injuries then it would be advisable to check these out before you perform this workout. If at any stage you hurt yourself or you become over tired then stop. Before performing this workout make sure that where you are training is free from any obstacles that may be a potential hazard.  

This is a 30 minute session full on session split into 3 parts:


A) WARM UP 4 minutes (no equipment required)

1) High Knee Pulls 30 secs

2) Lateral step with a pull 30 secs

3) Slow rocking butt kickers single legs and alternating 30 secs - (heart rate is rising)

4) Arm swings with a lateral step 30 secs

5) Torso rotations with a knee up (4 arm rotations and then bring your knee up alternative knees after each 4 rotation) 30 secs

6) Jog on the spot nothing fancy - 30 secs

7) Alternate high knee kick - 30 secs

8) Boxer jumps (jumping side to side) - 30 secs


So you will have your heart rate up and a few beads of sweat have appeared on your forehead.


B) CONDITIONING - This is in an outdoor environment and only requires a seat or a bench, and a curb or a fallen tree.




1) Side Leap 20 reps - For Inner Thighs, Quads, Calves and Glutes

  • Stand on a flat surface with your feet together.
  • Bend your knees and hop as far as you can to your right, landing on the ball of your right foot.
  • Without returning left foot to the ground, bend your right knee and hop as far as you can to the left.

2) Bench or Seat Tricep Dip 20 reps - For Triceps, Shoulders and Core

  • Sit on a bench and place your hands on either side of your hips.
  • Slide your butt forward, supporting yourself with your hands.
  • Bend elbows, bringing upper arms almost parallel to ground, then return to starting position.
  • Keep lower back close to the bench throughout the exercise.

3) Bench or Seat Push up 20 reps - For Chest, Biceps, Triceps, Shoulders, and Core

  • Stand facing a park bench and place your hands on the seat; walk your feet out behind you until your legs are fully extended.

No stopping between each exercise and then repeat 3 times.




1) Tightrope Walk for 3 minutes - For Calves, Quads, and Core  

  • Find a curb or fallen tree with a smooth surface that is at least 6 feet long.
  • Raise arms out to sides and walk across the "tightrope" until you reach the end (or go at least 6 feet).
  • Turn on the balls of your feet; walk in the opposite direction.

2) Side Shuffle 1 minute - Glutes, Inner and Outer Thighs, Quads

  • Stand with feet hip-distance apart, elbows bent, with fists near ribs.
  • Take three giant steps to your right, sliding your left foot to meet the right.
  • Bend your knees and jump up, turning to face the opposite direction.
  • Repeat, shuffling to your left.

3) Side Step for 20 reps (10 each leg) - For Core, Obliques, Glutes, Upper Back, and Shoulders

  • Stand with right side facing a step, log, or flat rock.
  • Hold your arms out to your sides at shoulder height and bend elbows 90 degrees, palms facing forward.
  • Step up with your right foot, contracting abs while bringing left knee and right elbow together in front of you. (Emphasize bringing your knee up rather than your elbow down.)
  • Return to starting position;
  • Switch sides and repeat

No stopping between each exercise and then repeat 3 times.



1) Jog on the spot for 1 minute.

2) Series of stretches such as calves, quads, lower back, ham string, static lunge, and triceps. Hold each for 30 secs.


And you are done.

That was a basic 30 minute session and using only what is available at the park. Pretty simple. Enjoy.

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