FIT IN 20 Program 7

Move Well Physiotherapy FIT IN 20

 PROGRAM 7

PARK EXERCISES

 1. Run or walk – 2 minutes

2.  Spider-Man push-up x 10 reps

3. Burpee and push-up x 10 reps

4. Plank jacks x 20 reps

5. Jump squats x 10 reps

REPEAT 3 ROUNDS

PARK BENCH EXERCISES

1. Step ups and kick through x 10 reps

2. Split squats x 10 reps

3. Push-up x 10 reps

4. Plank and glute to kick up x 10 reps

REPEAT 1 ROUND

 

1.  Park Exercise – Walk/Run

Walk or run for a total of 2 minutes. After you have warmed up completely, make sure that you are ready to increase the speed of your run by 70%. You want to try and run for 2 minutes as hard as you can.

x 2 minutes

walk run

 

2. Park Exercise – Spider-Man Push-ups

Get into a normal push up position, your body aligned from your head to your ankles. As you lower your body towards the floor you will lift your right knee to your right elbow then push back up to starting position and repeat it with your left leg.

REPEAT 5 REPS ON EACH SIDE (10 in total)

spiderman

 

3. Park Exercise – Burpee to Push up

From standing position, bend down and place your hands on the ground. Kick your legs back into a push up position and then do one push up and stand up and jump as high as you can. Return to starting position.

REPEAT 10 TIMES

Burpee 1

Burpee 2

 

4. Park Exercise – Plank Jacks 

Begin in a push up position, with your shoulders over your wrists, your body in one straight line, and your feet together. When ready jump your legs wide then back together again.

REPEAT 20 REPS

plank jacks

 

5. Park Exercise – Jump Squats

Stand in an athletic stance with knees slightly bent and feet shoulder width apart. Squat down until your thighs are parallel to the ground and then jump as high as you can. Land as softly and quietly as you can this will help protect your knees.

REPEAT x 10 REPS

jump squats

Repeat 3 rounds of these 5 exercises! Then on to park bench exercises below

 
 

1. Park Bench Exercise – Step Up and Kick Through 

REPEAT 10 REPS

park 1

 

2. Park Bench Exercise – Split Squats

REPEAT x 10 REPS

park 2

 

3. Park Bench Exercise – Push-up

REPEAT x 10 REPS

park 3

 

4. Park Bench Exercise – Plank & Glute Kick Through

REPEAT x 10 REPS

park 4

Repeat 1 round of these 4 exercises!