Central Location
The Botanical Gardens are very well kept, clean and safe. Conveniently close is the Goodwill pedestrian bridge which quickly takes you over to South Bank. “Eagle St Pier” is a ferry stop very close by. A recently refurbished & brilliant children playground that includes a number of activities. There is a gardens cafe that has recently re-opened. One end of the park lies the lovely QUT – Queensland University of Technology so close at hand is a number of small cafes / food outlets. And of course right there is the inner Brisbane City, nothing is too far away. Free Wi-Fi is also available in hotspots. The gardens includes gorgeous little flower beds that change with the seasons, various plant life including tropical species and huge old fig trees that feel like they have been there forever. There are also a number of regular free fitness classes offered by Brisbane City Council, including Tai Chi Qigong, boxing and weight-loss challenges in the City Botanic Gardens. The best thing to become fitter and stronger with low cost option is training in a local park which you can do in this City Botanic Gardens which offer plenty of green spaces and stairs.
Exercising outdoors
These days, we can’t get enough of body weight exercises. You CAN pack on muscle while exercising outdoors in parks. Most of us spend most of our days inside, trapped at desks in dark buildings where we’re shielded from the sun like vampires. So why not get out of the shadows and enjoy the sunshine, breeze, and strange looks from snot-nosed kids as you do pull ups on their monkey bars. This is a workout that you can do every other day. If you get bored, mix in different exercises, with different reps and levels, every other day to challenge your muscles in different ways, but this is a great way to get started!
- If your primary goal is weight loss and conditioning: Complete the recommended reps for each exercise and then move immediately onto the next exercise. You can break at the end of the circuit, but try to get through each full circuit without stopping!
- If your goal is strength gain and mass building: Do all three sets of each exercise before moving onto the next one. Wait 60 seconds or less before doing the next set. It’s important to continuously increase the difficulty of the exercise, don’t just keep doing more and more reps (this becomes muscular endurance and not strength/muscle building).
The workout
Exercise 1: Explosive Leg Work – 10 reps
Alternating Step Ups (10 each leg), Bench Jumps (10 reps)
Exercise 2: Push Exercise – 10 reps
Elevated Push Ups – Use the back of the bench to do your push ups
Lower Incline Push Ups – Use the seat part of a bench for your push ups.
Regular Push Ups – If you can complete 3 sets of 10, aim for 3 sets of 20.
Exercise 3: Legs Exercise – 10 reps each leg
Lunges
Exercise 4: Core – 10 reps
Hanging Knee Tucks
Don’t forget to cool down and stretch out!