This is a perfect general-purpose fitness session to help keep you trim and in shape. The blend of cardio and body weight exercises provides the perfect fat-burning and muscle-toning mix. And because this session requires very little equipment, just a park and crossbar, it can be completed almost anywhere, any time.
How it works
Using the area where you plan to perform the body weight exercises as your base, jog the park periphery and, on returning back to your base, complete the four exercises (see below). Really, it’s as simple as that. Depending on the size of your park you could aim to complete five full circuits. Alternatively, you could approach this session much like an AMRAP and try to perform as many laps as possible in, say, 30-minutes.
Warm-up with a light jog and mobility exercises.
Run a lap of the park.
Complete the four exercises in ascending order.
Methods of modification
There’s a million and one ways that this session could be modified. Of course, the body weight exercises are all interchangeable. I simply selected ones that work large muscle groups and are functional. To enhance the resistance you could take a resistance band to the park and apply it when performing certain exercises. Alternatively, to give this session a CrossFit twist, you could throw on a weighted vest.
A park or track
A bit of willpower and motivation
10-min slow jog + mobility exercises
1. 700-metre jog (or one lap around your park)
2. 25reps hanging leg raises
3. 25reps squat thrusts
4. 25resp press-ups
5. 25reps air squats
Repeat 5 times
5/10-minute relaxed jog + stretch
Total distance covered = 3.5k
Total reps = 500
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Start the run from where your exercise base will be.
Try to complete one lap plus the exercises without resting. If you feel as though you need a breather before commencing the next circuit, ensure to time your rest period – perhaps no more than 1-minute.
Maintain quality form on the exercises.
Circuit training is one of the best forms of physical exercise for maintaining and increasing overall-fitness. A well designed circuit will provide a great cardiovascular workout, strengthening the heart and lungs in the process, whilst also improving muscle endurance and developing functional strength. This unique combination, of fat burning and muscle building, which singular exercises, such as running, cycling, swimming or weights cannot give, will help to sculpt a lean defined physique.
Adam Priest, former Royal Marines Commando, is a personal trainer, lecturer, boxing and Thai boxing enthusiast.