PUBLIC HOLIDAY WORKOUT – GROUP FUN IN THE PARK

Intention: Group fun and full body workout in the fresh air

Prep: arm circles, squats, side steps, high knees, star jumps, OH side reach, using the fence to hold onto, push ups, leg swings,

Aerobic Accumulator – 40s work / 10s rest for each exercise = 30 min workout
**Coach explain to athletes, if they want a really tough workout, then they should strive to get the same reps for the repeated stations each time in the 40s provided, athletes that are not interested in working hard, they just need to work at their own pace for 40s and not worry about rep counts, they will still get a great workout.

1. Toe taps onto DB

2. DB alt jump Lunges or alt double knee repeaters

3. DB standing alt rotational punch

4. DB goblet squat pulse to OH press 

5. DB Bent over row to reverse fly 

6. DB OH tricep extension or bent over tricep extensions or push up

7. DB high knee lat pull down 

8. Lateral jump over DB or side step.

**set up your interval timer (Gymboss) to count 40s work / 10s rest for 36 rounds, this is an accumulator workout which means they will accumulate exercises as they go.
Perform exercise 1 for 40s, rest 10s. then perform exercise 2 for 40s, rest 10s then exercise 1 again.
Then perform exercise 3, then exercise 2 then exercise 1 again.
Then perform exercise 4, then 3, then 2, then 1.
You always jump to the next exercise in the ladder and always go back down the ladder of the exercises you have already done.
Everyone is working together at the same time and resting at the same time. Preferably one set of light / medium DBs each only, using for all exercises.It will look like this.

1
2 + 1
3 + 2 + 1
4 + 3 + 2 + 1
5 + 4 + 3 + 2 + 1
6 + 5 + 4 + 3 + 2 + 1
7 + 6 + 5 + 4 + 3 + 2 + 1
8 + 7 + 6 + 5 + 4 + 3 + 2 + 1

Finisher – time dependent

Battle rope tug of war!
lay your battle rope out long, find the centre point and mark the ground where that is with a coloured cone. 2 teams, one at each end of the rope. On the “GO” command, athletes pull as hard as they can to get the opposite teams first member to that cone.

Equipment List:
– Beach Buggy
– Phone timer
– white board for exercises and explanation.
– DB pair for each person (possibly 16 pairs) keep them medium weight eg, 3kg, 4kg, 5kg (we have loads of DBs)
– battle rope
– coloured cones