To be used as a specific workout in a public park to bring in additional outdoor exercises in-between using the dedicated fitness equipment. The workout focuses on cardiovascular and strength exercises for a full body workout and helps to accommodate larger groups.
Frequency: 1-2 times per week.
Equipment Required: Best suited to 4 machines, usually 2 cardio and 2 strength with a minimum requirement of 1 cardio and 1 strength machine. Should 4 machines not be available, consider using the same piece of equipment multiple times.
Warm Up
Prior to starting your workout, we advise taking around 10 minutes to warm up with a brisk walk, squats, lunges and stretches to prepare your body for exercise. If you’re in a local park, try and find a route with inclines and declines for best results.
Piece 1 - Cardiovascular Equipment
Select your first piece of equipment. Piece 1 should be a cardio vascular machine.
Workout at your desired pace for 5 minutes
Suggestions: Slalom Skier, Sky Stepper or Rower
Rest for 30 seconds
2 - Off Equipment - Cardiovascular Exercise
Find a nice, flat clear space nearby to the outdoor gym equipment.
Workout at your desired pace for 2 minutes
Suggestions: Squat Jumps - Find a clear space close to the equipment
Rest for 30 seconds
Piece 3 - Strength Building Equipment
Select your second piece of equipment. Piece 2 should be a strength building machine.
Complete 15 reps
Suggestions: Pull Down Challenger, Squat Push or Sit Up Bench
Rest for 30 seconds
4 - Off Equipment - Cardiovascular Exercise
Find a nice, flat clear space nearby to the outdoor gym equipment.
Workout at your desired pace for 2 minutes
Suggestions: Jumping Jacks - Find a clear space close to the equipment
Rest for 30 seconds
Piece 5 - Cardiovascular Equipment
Select your third & final piece of equipment. Piece 3 should be a cardio vascular machine.
Workout at your desired pace for 5 minutes
Suggestions: Slalom Skier, Sky Stepper or Rower
Rest for 30 seconds
Repeat full workout for double the result
Cool Down
At the end of your workout, we advise taking around 5-10 minutes to cool down with a brisk walk, squats lunges and stretches to finish your exercise. If you’re in a local park, try and find a route with inclines and declines for best results.
Notes: Should multiple pieces of equipment not be available, please use the same piece more than once or contact your facility owner with suggestions for new equipment.