Easy to start Park Workout that's free and extremely effective for getting lean!
It's always good to perform different forms of cardio so you don't get bored of the same old workout you always do, and also to keep your body guessing what you are doing.
The 'Park Workout' is a form of cardio you can perform to get leaner without the need to go to the gym or buy expensive treadmills or exercise bikes for your home. This workout is designed for individuals looking to get leaner and reduce their body fat; this isn't a workout for gaining mass!
Please remember that this workout is for people who are reasonably fit and want a new challenge, this isn't for absolute beginners or people who are extremely overweight.
You are going to be working out under the hot sun, so unless your park has a roof, I recommend you bring a drink bottle. That's enough talk, let's get started my friend!
The Park Workout:
1. Start off with a light jog for 10 minutes. This gets your muscles warmed up and prepared for the challenge they're about to face.
2. Do a total body stretch for approximately 5 minutes. This is to make sure you perform at your best and so you can prevent injuries.
3. 1 set of 10 push up's, 30 seconds rest, followed by 1 set of the maximum amount of push up's you can do until you literally cannot push yourself up 1 more time. Have a quick 30 seconds rest.
4. Start jogging for 10 minutes at around 65% of your maximum speed. This is good for increasing your fitness levels and burning off excess calories. After you finish jogging, don't stop and sit down but put your hands behind your head and keep walking slowly and taking deep breaths for around 4 minutes.
5. Sprint 50 meter's for 2 sets, with a 1 minutes rest in between.
6. Do 2 sets of crunches with a minute rest in between. Once you feel a strong burn, then you start counting and try to get up to 10. This is a technique famous boxer Muhammad Ali used.
7. If you have a hill in your park, run up and down the hill for 5 minutes non-stop at a reasonable pace. If you don't have a hill, jog at a quick tempo for 5 minutes. Have a brief rest for 2-3 minutes.
8. Do 2 sets of body weight squats for 20 reps each.
9. Have a 3 minutes rest, you deserve it!
10. Do 2 sets of 50m sprints at your absolute fastest pace.
YOU'RE DONE! You'll probably feel exhausted physically, but you'll feel incredible mentally!
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