PARK GROUP WORKOUT

Intention: Fun full body workout in the fresh air of the park

Prep: 10 of each – arm circles forward / back, alternating opposite knee to elbow touch, SL kick to toe touch, squats, lateral arm body hugs, 2 foot hops, single leg hops, worlds greatest stretch, glute bridges, glute pulses, bridge hold glute squeeze.

load up the trug with equipment needed.

Warm up Game – medball over / under – in 2 teams, line up behind each other, medball passes overhead behind to the next person then under through the legs to the next person and continues like this until the ball reaches the end of the line, this person then runs with ball to the front of the line and starts it all again, teams continue until they reach the finish line (only the first person needs to be over the line.

4 people per station doing the same exercise for 1 minute. 20 second change to next station. This means 8 minute rounds including rest. 3 rounds in total = 24 min. All equipment stays at the stations. Once you have completed the first station move to the next station with your team of 4. **link for coaches to give you an idea how to set it up – 

Station 1: DB squat to press with jump – holding a 5kg DB sideways in front of chest, squat down and touch the DB to the floor, drive up into an overhead press with a small jump, regress to a squat press.

Station 2: DB punches – using 2kg DBs one in each hand, shadow box using any punch you like e.g. straight punches, uppercuts, punch low, punch high etc regress to shadow boxing without weight

Station 3: Lateral shuffle to floor touch – no equipment needed, this station will be slightly wider apart than the rest for the side shuffles, think 2 side shuffles to floor touch, alternating back and forth for 1 min.

Station 4: Rubber band upright row to bicep curls – using the long yellow rubber bands trapped under your feet, perform a bicep curl and then an upright row, alt continuously for 1 min.

Station 5: Alternating reverse lunge to high knee – step back into a lunge, drive up off the front leg and raise the knee up as you reach standing position, then step back in a lunge on the other leg and repeat for 1 min. Regress to marching on the spot.

Station 6: Mountain climbers – fast or slow its up to you! regress to deadbugs or plank hold

Finisher: Team planks with Med Ball. Mark out a 10 metre length. Teams of 4. team members plank side by side with tall arms about 1/2 a metre away from each other, first team member rolls the ball to the next team member who rolls it to the next, the last team member picks up the ball and runs to the front of the plank line and starts the process again. Keep going until at least one team member reaches the finish line. This should be done as fast as possible while maintaining very good plank form. Knee planks are acceptable if unable to hold full plank.

Equipment list:
1 x beach buggy (trug) for carrying all equipment
1 x phone for timing the stations
2 x red medballs
8 x gym mats (if 16 in the class)
4 x 5kg DBs
8 x 2kg DBs
4 x long yellow rubber bands
24 x flat coloured cones
1 x Speaker (for music)
6 x mini whiteboards for exercises at station