HIIT Workout
The easiest way to access the Park is to turn off Burke road down Anderson Road. This will take you to the bottom corner of the park, right next to the South Hawthorn Tennis Club and close to the playground. You should be able to make out the footy ovals and you will also see the 930m marker – this is the distance around the outside of the park and this will form a key part of your workout.
The following workout is a HIIT cardio/strength workout that utilizes the unique characteristics of the park and is designed for you if you’re time poor. As it’s lap based it can be adapted to those with more time or different fitness levels.
Warming Up
To get yourself nice and warm start running clockwise around the park, basically just continuing down the side of Anderson Road, but on the park pathway. Stop at the first corner and complete a few mobilization exercises such as hip swings, lunges etc. The next two sides of the square are uphill and so it all starts to get fun from here!
Start your workout by sprinting half way up the hill and jogging slowly to the bottom of the hill at which point you should turn around and sprint all the way to the top. Utilize the bench to complete 2 sets of 12 step ups followed by 2 x 12 squats, 2 x 12 lunge jumps and 2 x12 jumps onto the bench.
If you need help with how to perform these exercises, contact our Melbourne Personal Trainers!
Hill Sprints And Circuit
Continue up the hill (effectively the third side of the square) and focus on starting fairly slowly but building your speed to a sprint to the top. Once at the top corner utilize a bit of the grassed area to complete your upper body and core workout – press ups 2 x 12, dips 2 x 12 (use the bench), incline press ups 2 x 12, sit ups 2 x12 and plank 2 x 1 min.
For the last leg you should run as hard as possible down the hill until you reach the 930m marker – or your start point, making sure to glance to your right on the way down to take in the fantastic city views including the Eureka Sky Tower, AAMI Park and the MCG (see pic below!). Continue your jog back around the first side maintaining a decent pace if possible. We suggest repeating 2-3 cycles, but as discussed previously this is really linked to your fitness level and how much time you have!