So I was thinking lately, how am I going to squeeze in exercise on the days I'll be at TAFE? I'll be working a fair bit and I'm going to be cancelling my gym membership because I can use the cardio/weights equipment at work and I won't be able to get there at the time my favourite classes are on.
I'm not great at the early-morning exercise thing. The only way I'll do it is if I don't have to go far!
So I've formulated a fitness routine to do at the park literally 2 houses down from me. This fitness routine could be done at home too, as long as you have enough room!
You will need: a Skipping Rope and something you can do Step Ups on.
[center]Emma's "Walk in the Park" Fitness Routine[/center]
5 min Power Walk/Jog
1) Step Ups â€“ 1 min
2) Tricep Dips â€“ 2 x 15
1) Skipping Up & Down Path (I'm not sure how long the path at my park is, but you could also do 1 min of skipping on the spot)
2) Step Ups â€“ 1 min
3) Pushups â€“ 2 x 15
1) Skipping Up & Down Path
2) Squats (Isometric) â€“ 2 x 1 min
1) Mountain Climber â€“ 1 min
2) Star Jumps â€“ 1 min
3) Ab Crunches (Various) â€“ 2 x 15 OR 2 x 1 min (for Hovers)
1) Skipping Up & Down Path
2) Lunges (Plyometric) â€“ 2 x 15
3) Step Ups â€“ 1 min
here and cool down & stretch for a 35-40min workout..
for a 50-55min workout
1. Tricep Dips â€“ 1 x 15
2. Pushups â€“ 1 x 15
3. Squats (Isometric) â€“ 1 x 1 min
4. Ab Crunches (Various) â€“ 1 x 15 OR 1 x 1 min (for Hovers)
5. Lunges (Plyometric) â€“ 1 x 15
6. Skipping Up & Down Path
3 min Walk + Stretching
And that's it!!! Here's a bit of a glossary if there are some terms/exercises you're not familiar with:
Holding the position you're in so that the muscles are static, eg an Isometric Squat would be to rest your back against something, sink down into the Squat position (making sure your thighs are at 90 degree angles!) and hold the position for however long.
A dynamic, jumping movement, eg a Plyometric lunge would be to perform a normal lunge and then suddenly spring up as far as you can off the ground and switch legs to sink into another lunge.
Mountain Climber - Get yourself into a V-shaped position, hands & feet on the ground, bum up in the air. Then bring one knee into your chest and quickly switch legs, bringing the first knee back into starting position and the opposite knee into your chest. Keep this movement going for the minute.
Now, you don't HAVE to do the Plyometrics. Feel free to just do regular, static lunges, because plyometrics are pretty difficult. They get your heart rate up though
With the Isometrics, 2 x 1 min may be too difficult for some to start off with. You can start off with 2 x 30 secs and gradually build it up in 15 second blocks.
Anyway, I hope you guys like it if you decide to try it! I consider myself to be pretty fit, and it gave me a decent workout!