Training outdoors
So rather than burning daylight while waiting for a spin bike at your local gym, why not grab a friend and burn some calories in the park with this workout! All you need is friend and some runners!
This workout is called Shuttle Run and it can be completed on your own, with a partner or as a group!
1.Use the big grassy area in the middle of the park and mark out a start line. From there put out a marker at every 10m out to 50m. Feel free to use water bottles, shoes, anything at all (or you can buy marker cones off Ebay for next to nothing)
Shuttle run workout
2. Round 1 is as follows. From the start line sprint out and back to the 10m marker then do 2 squats. Then run out and back to the 20m line and do 4 squats. This will continue until you have completed something that looks like this.
10m out and back + 2 squats, 20m out and back + 4 squats, 30m out and back + 6 squats, 40m out and back + 8 squats, 50m out and back + 10 squats, 40m out and back + 12 squats, 30m out and back + 14 squats, 20m out and back + 16 squats, 10m out and back + 18 squats
Suited for all fitness levels
3.Take a quick break (no more than 3 minutes) then start the second round which will be exactly the same only this time it will be with push ups instead of Squats.
4.For the real adventurous, try to tackle round 3 which again will be the same protocol… only with burpees!
Remember – Reps can be scaled to suit individual fitness levels. Exercises can be modified to be more achievable for your fitness level. i.e. Push ups can be done on knees and burpees can be changed to 8 counts (the same movement as a burpee but completed in stages and not dynamically).
Fore more great workouts like this, or if you need someone to motivate you, contact Fitness Enhancement on 1800 PT FOR U or 0417 595 022.