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BOF Park Workout #1 1. Squat + Burpee 10

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BOF Park Workout #1 1. Squat + Burpee 10 BOF Park Workout #1 1. Squat + Burpee 10 – 1 10 Squats/50m run 1 Burpee 9 Squats/50m run 2 Burpees 8 Squats/50m run 3 Burpees 7 Squats/50m run 4 Burpees etc… 2. 25 Jumping Jacks 5 Alternate V Sits 20 Jumping Jacks 10 Alternate V Sits 15 Jumping Jacks 15 Alternate V Sits 10 Jumping Jacks 20 Alternate V Sits 5 Jumping Jacks 25 Alternate V Sits 3. 40m Sprint chest to floor @ each end x 3 1 Min Plank. X 3 4. Burpee jump 40m Reverse Bear crawl back X 10 Press ups X 3 BOF Park Workout #2 • Use either trees/benches/lamp posts roughly spaced at least 50m apart • Do all 3 exercises at each marker • x10 reps Yellows and x15 Greens of each exercise • After the 3rd round hold the plank for 30 or 40 secs • Repeat as above for the next 3 exercises. Exercises 1. Squats 1. Squat Jacks 2. Reverse Lunge 2. Press Ups 3. Alt squat thrusts 3. Sit up and Punch 1. Jumping Lunge 1. Squat Jumps 2. Sit up & twist 2. Forward Lunge 3. Burpees 3. Sit Up and Reach. 1. Get Ups 1. Jumping Jacks 2. Close press ups 2. Double Squat Thrusts 3. V Sits 3. Half Sits BOF Park Workout #3 1. 50 - HIGH KNEES AND PUNCH 40 – SLOW SHOULDER TAPS 30 - ALTERNATE SQUAT THRUSTS 20 – STAR V SITS (ARMS AND LEGS WIDE) 10 – BURPEES 400M RUN X 3 NO REST 2. 5 EXERCISE EMOM (every minute on the minute) Min 1 - REVERSE LUNGES: x18 / x24 Green Min 2 - PRESS UPS: x12 Yellow/ x16 Green Min 3 - BURPEES: x10 Yellow/ x15 Green Min 4 - SIT UP AND PUNCH: x12Yellow/ x16 Green Min 5 – SQUAT JACKS: x20 Yellow/ x25 Green 400m Run 4 x rounds for Yellow - 5 x rounds for Greens Use a timer. Do the exercise number of reps at the beginning of the minute, once complete rest for whatever is left of the minute. Start the next exercise on the 2nd minute etc. until all 5 are complete. BOF Park Workout #4 500/1000 REP CHALLENGE • 10 EXERCISES. • COMPLETE 50 REPS OF EACH FOR THE 500 AND 100 FOR THE 1000. • COMPLETE 50/100 REPS OF EACH EXERCISE BEFORE MOVING TO THE NEXT. • AFTER EACH COMPLETE EXERCISE RUN 200m FOR THE 500 REP, & 400m FOR THE 1000 REP. • GOOD LUCK! EXERCISES 1. Plank Jacks - Plank position out/in with the feet. 2. Jumping lunge. 3. Get ups - Lay on your back, roll up onto your feet. 4. Plank to press. 5. Kneel to stand - Kneel-down and stand up, repeat. 6. Sit up with a twist – Opposite elbow to opposite knee. 7. Squat Jack – Hold a half squat, jump the feet in and out. 8. Plank Punch – Hold a plank and punch to the front. 9. Alternate squat thrusts. 10. Rangers – lay on your front, arms out to the side stand up, arms above your head. BOF Park Workout #5 THE ACCUMULATOR! • Complete exercise 1, (10 or 15 reps) then run 50 - 100m • Complete exercise 1 and 2 then run. • Complete exercise 1,2 and 3 then run. • Complete exercise 1,2,3,4 then run. • Start taking exercises off, complete exercise 2,3,4 then run etc. until you finish with exercise 4, then rest. • You can do all, or just one section. • Use a bench or wall for certain exercises. Upper body. 1. Incline Press up - Use a bench, wall etc. 2. Bench dips. 3. Plank Jacks - Plank jump feet out and in. 4. Plank to press. Lower body. 1. Step up. 2. Close squat - Feet together. 3. Low Jacks – Hold a half squat, jump feet in and out. 4. Jumping lunge. Core. 1. Alternate squat thrusts. 2. Sit up with a twist. 3. Plank and punch – Plank and punch to the front. 4. Star V Sits – Arms and legs wide, touch inside of opposite ankle. Whole Body. 1. Squat thrusts – Double leg. 2. Exploding jacks – Touch ankles and jump. 3. Rangers – Burpee, lay flat arms out to the side, stand up. 4. Press up rollover – Do a press up, roll over press up, repeat BOF Park Workout #6 PYRAMID SESSION • USE A FOOTBALL PITCH OR 2 POINTS 100M APART. • COMPLETE THE 3 EXERCISES AND RUN TO THE HALFWAY LINE OR FULL PITCH AND BACK. • REPEAT ADDING 1 REP TO EACH EXERCISE + RUN. • WORKING UP TO 5 REPS YELLOW 6 REPS GREEN. • FROM 5 OR 6 TAKE 1 REP OFF + RUN UNTIL BACK TO 1. • MOVE TO NEXT SET OF 3 EXERCISES. • DO AS MUCH OR LITTLE AS REQUIRED, ADD REPS ETC. GOOD LUCK! EXERCISES 1. SQUAT + SIT UP + CLOSE PRESS UP. 2. SPLIT JUMPS + ALTERNATE V SIT + REVERSE CURL (lay on your back, bring knees to chest extend legs out until heels just above the floor and repeat). 3. 180 SQUAT JUMP (squat, touch the floor and jump 180 degrees, touch floor jump back 180 repeat). + SIT UP TWIST (elbow to opposite knee) +WIDE SQUAT THRUST (get knees outside of your elbows). 4. BURPEES + WIDE PRESS UPS + HALF SITS. BOF Park Workout #7 10 – 1/1-10 • 2 x EXERCISES. • COMPLETE 10 REPS OF THE FIRST AND 1 REP OF THE SECOND, 9 REPS FIRST, 2 REPS SECOND ETC. (YELLOWS 8 – 1). • WHEN COMPLETE, RUN 400M (GREEN), 200M (YELLOW). • MOVE TO THE NEXT PAIR OF EXERCISES AND REPEAT. EXERCISES 1. SQUATS + SQUAT JUMPS. (10 -1) RUN 2. PRESS UPS + BENCH DIPS. (10 -1) RUN 3. PLANK AND STEP TO THE SIDE + ALT V-SIT. (10 -1) RUN 4. BURPEE + MOUNTAIN CLIMBER. (10 – 1) RUN 5. PLANK JACK + SIT UP AND REACH (10 – 1) RUN BOF Park Workout #8 AMRAP • Equipment – watch/timer, markers (cones, etc) • Yellows x6 reps, greens x8. • Yellows 3 mins on each exercise if necessary. • Set markers 30 meters apart. Exercises 1. SQUATS @ each marker BEAR CRAWL between, 4 mins. Recovery run 200m. 2. PRESS UPS @ each marker TRAVELLING BURPEE between, 4 mins. Recovery run 200m 3. JUMPING JACKS performed @ each marker REVERSE BEAR CRAWL between, 4 mins. Recovery run 200m 4. PLANK TO PRESS @ each marker LUNGE WALK between, 4 mins. Recovery run 200m 5. REVERSE LUNGE @ each marker CRAB WALK between, 4 mins. Recovery run 200m CORE FINISHER • Set 3 markers 40m apart. • Yellow x 8 reps, Green x12 reps. • First marker = sit up. • Second marker = alternate thrusts. • Third marker alternate v sit. • Run back to the start and repeat. • 5 mins. BOF Park Workout #9 UPPER BODY - LOWER BODY • You will need a weight, dumbbell, med ball etc. • Complete 10 reps of both exercises, then 9,8, etc. • Fast 400m run, hold the plank for 45/60 secs • Start the next pair of exercises. EXERCISES 1. SQUAT 2. SHOULDER PRESS 1. OVERHEAD LUNGE 2. PRESS TO THE FRONT 1. SQUAT JUMP 2. SIT UP AND PRESS 1. DOUBLE LEG SQUAT THRUST 2. BENCH DIP 1. SPLIT JUMP 2. V SIT WITH WEIGHT 1. REVERSE LUNGE 2. PRESS UP BOF PARK WORKOUT #10 5,4,3,2,1 Equipment – watch/stopwatch/weight ROUND 1 (5 MINS) ROUND 2 (4 MINS) 1 Min - JUMPING JACKS 1 Min - SQUATS 1 Min - HIGH KNEES 1 Min – SQUAT HOLD 1 Min – ALT SQUAT THRUSTS 1 Min – SQUAT JUMP 1 Min – SQUAT JACKS 1 Min – SQUAT HOLD 1 Min – LADDER CLIMBS ROUND 3 (3 MINS) ROUND 4 (2 MINS) 15 REPS BENCH DIPS 1 Min - LUNGE 15 REPS PRESS UPS 1 Min – JUMP LUNGE 15 REPS SHOULDER PRESS • Repeat for 3 minutes. ROUND 5 (1 MIN) 1 Min – PLANK • After each round run aprox 400m yellow, 600m green. • Complete all 5 rounds then repeat twice more BOF PARK WORKOUT #11 CARDIO HIIT • Equipment – 2 x markers/cones, weights, timer. • Place the markers 50m apart. • Perform each exercise for 20 secs (30 if you want a harder workout) with 10 secs rest, x 6 Rounds Exercises 1. SQUAT JUMP WITH WEIGHT 2. SQUAT & HOLD WITH A CURL • JOG TO THE MARKER AND SPRINT BACK X 3 1. SQUAT THRUST - JUMP LEGS FROM SIDE TO SIDE 2. PUNCH TO THE FRONT WITH WEIGHTS, OR PRESS IF YOU ONLY HAVE 1. • JOG TO MARKER AND SPRINT BACK X 3 1. HIGH KNEEES WITH THE WEIGHT ABOVE YOUR HEAD 2. SQUAT AND PRESS THE WEIGHT TO THE FRONT AT THE BOTTOM. • JOG TO THE MARKER AND SPRINT BACK X 3 1. JUMPING JACK LEGS SHOULDER PRESS ARMS 2. SIT UP AND PRESS • JOG TO THE MARKER AND SPRINT BACK X 3 BOF PARK WORKOUT #12 THE DIRTY DOZEN 12 exercises – 12 Reps • Place 2 markers 60 meters apart. • Use a weight for certain exercises (squat and Press etc.) • Perform the first exercise at the first marker. Then run to the 2nd and perform the second. Carry on until all 12 are complete. • 3 x rounds. 1. SEAL JACKS (JACK LEGS CLAP HANDS TO THE FRONT) 2. BURPEE WITH A JUMP FORWARD 3. DIPS 4. LUNGE AND PRESS 5. ALTERNATE V SITS 6. SQUAT THRUSTS 7. CLOSE PRESS UPS 8. WIDE SQUAT. 9. SIT UP WITH A PUNCH UP. 10. PLANK TO PRESS UP 11. LEG LOWERS (STRAIGHT LEG LOWER) 12. SQUAT AND PRESS .
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