Here is a 45 minute Total Body Workout for your Training Tuesday that you can do at your local park.  All you need to do is make sure the park has a bench and a set of monkey bars.  Let's get going!

Warm up:

2 rounds/ 20 seconds of each exercise

Jog

High knees

Glute kickers

Quick feet

Negative Push ups (lower down for a 3 count and push up to starting position)

Dead hang off the monkey bars

Circuit 

6 rounds/60 seconds at each station/20 second recovery between exercises

  1. Box jump onto step/bench (modification is alternating step ups)
  2. Burpees
  3. Hang off bar with knees to chest
  4. Lateral Shuffle (rounds 1-3 right leg leads/rounds 4-6 left leg leads)
  5. Tricep dips off step/bench

Yoga Inspired Cool Down

Inhale with arms reaching overhead

Exhale, forward fold

Walk out to a plank position/hold for 5 seconds

Push backwards into a downward dog position/hold for 5 seconds

Push back to Plank/hold for 5 seconds

Slowly lower your body to the ground

Push to upward dog/hold for 5 seconds

Push back to plank/hold for 5 seconds

Move to low lunge (right foot next to right hand) Hold for 10 seconds.

Move to low lunge (left foot next to left hand) Hold for 10 seconds.

Push back to downward dog and alternate knee bends for 8 counts.

Walk hands to feet and slowly roll up to starting position.

 

 

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