Warm up and leg workout
Start by doing a lap around the oval and once you get back to your starting point perform 20 start jumps, 10 squats, 10 push ups and 20 torso twists. By this time, you should be warmed up and ready to go.
On the oval or in a shady area start with working your legs. Start with 20 squats, 10 walking lunges with jump squats at the end of the 10 then do 10 walking lunges back followed by another 10 jump squats. Finish off with a 3 second squat hold and repeat 3 times.
Bench and playground workout
Find a bench in the shade if you can and start by doing 10 – 15 push ups (you can do them on the floor to make them harder), Immediately after performing 20 tricep extensions on the bench, followed by 20 step ups swapping lead leg half way through, perform a 30 second plank to finish. Do 3 sets with a minute between sets to recover.
On the playground use the net to perform 3 sets of supported chin ups (feet on the floor) with 1 minute between sets. For cooldown, do 1 slow paced lap around the oval to finish and have a good stretch. If you need help or a bit of extra motivation with any of the exercises, contact our Brisbane Personal Trainers for support and encouragement. Our male and female Personal Trainers are always friendly, professional, qualified and fully insured!