Prepared by Allie

A Workout in the Park

BENCH: 10-12 reps, 1-3 sets

Step ups (OR do sit to stands) – standing tall, squeeze glutes when stepping up

Sit to stands (OR do step ups) – feet slight wider than shoulder width, chest looking forward throughout, imagine you are lowering onto a pinecone (light touch down)

Incline push up – shoulder girdle engage, shoulders away from ears, try to maintain straight line from ankles to neck

Mountain climbers – shoulder girdle engaged, aim knee to move towards opposite elbow, try to maintain straight line from ankles to neck

Plank Squeeze - shoulder girdle engaged, squeezing shoulder blades together with each rowing motion, try to maintain straight line from ankles to neck

Seated twists – sitting tall, chest lifted, squeezing side body with each twist

BENCH STRETCH:

Figure 4 – keep toe of bent leg flexed, natural curve in low back (no rounding)

Spinal traction – lower slowly, option to bend knees

Calf stretch – back leg straight, heel on ground

TREE: 10-12 reps, 1-3 sets

Hi Fives – feet shoulder width apart, squatting to jump

Push up - shoulder girdle engage, shoulders away from ears, try to maintain straight line from ankles to neck

Twisted L pose – maintain strong standing leg, keeping a straight spine, hold for 10-30secs

Calf Raises – engage whole body, lifting and lowering slowly

L shape – sit at base of tree, mark heel location for hand placement, with core engaged slowly walk legs up tree until parallel to ground, hold for 10-30 secs

TREE STRETCH:

Side bend – squeeze legs together, pushing hips forward and to the side, natural curve of the low back

Supported forward fold – bent knees, lower slowly, release neck to let head hang

Supported down-dog – keep ribs tucked in, option to bend knees

Calf stretch – back leg straight, heel on ground

Shoulder stretch – standing tall, chest wide

HIIT: 30 to 60 seconds, 1-3 sets

A skips – land lightly with each skip, pumping arms

Curtsies - exhaling to ‘curtsie’ keeping chest lifted and inhaling to rise up with arms overhead

Plank Hoppity – shoulder girdle engaged, hopping over imaginary obstacle side to side

Hop alongs – keep chest lifted throughout, land lightly

Broad jumps – chest lifted throughout, using both arms and legs to propel you through the air

Walk outs – engaged core, working towards straight legs throughout the move

Inch worms – engaged core, working towards straight legs throughout the move

About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada