DISCLAIMER
I strongly recommend you seek your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.
See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including any exercise or demonstration performed in The Summer Outdoor Gym Workout Program. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.
Always do a warm-up prior to strength training and interval training.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years of age.
Waiver and Release of Liability:
(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILISE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST AP PERFORMANCE LTD, FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILISING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD AP PERFORMANCE LTD FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES. What if I told you someone had gifted you a £25,000 fitness facility that you could use FREE of charge?
Now what if I told you, this is the case and it is situated in Saumarez Park and it’s open 365 days per year, 24 hours per day.
I discovered this free facility last year and since then I’ve been making regular use of the gym. I love to exercise outdoors and am very grateful to have this free resource available to me.
I’ve put together this free resource to encourage more people to use this free resource and make the most of the summer weather. Not only do you have access to a fantastic free outdoor gym but the path around the park, the nature trail and the Route Tranquil lanes are fantastic to run (jog) around.
Work your way through each workout as they are numbered and aim to complete 2 to 3 workouts per week.
If you have any feedback or any questions at all please don’t hesitate to email me on [email protected].
Enjoy the gym and your workouts!
Andy WORKOUT 1
Exercise Reps Sets Rest
1.A Squats 12 2
1.B Push Ups 12 2
2.A Walking Lunges 12 2
2.B Inverted Row 12 2
3.A Leg Raises or Knee 12 2 Ins
3.B Shoulder Taps 12 2
Optional cardio: 2 min walk : 1 min run x 4
WORKOUT 2
Exercise Reps Sets Rest
1.A Step Up to Balance 12 2
1.B Inverted Row 12 2
2.A Reverse Lunge 12 2
2.B Pull Ups 12 2
3.A Leg Raises or Knee 12 2 Ins
3.B Shoulder Taps 12 2
Optional cardio: 2 min walk : 1 min run x 5 WORKOUT 3
Exercise Reps Sets
1.A Pull Ups 12 3
1.B Walking Lunges 12 3
2.A Push Ups 12 3
2.B Box Squats 12 3
3.A Leg Raises or Knee Ins 12 3
3.B Front Plank 30 seconds 3
Optional cardio: 1 min walk : 1 min run x 4
WORKOUT 4
Exercise Reps Sets Rest
1.A Bulgarian Split 12 3 Squat
1.B Push ups 12 3
2.A Step Up to balance 12 3
2.B Inverted Row 12 3
3.A Pull Up 12 3
3.B Leg Raises or Knee 12 3 Ins
Optional cardio: 1 min walk : 1 min run x 5 WORKOUT 5
Exercise Reps Sets Rest
1.A Pull Up 15 3
1.B 1 leg squat touch 15 3 down 1.C Leg Raises or Knee 15 3 Ins 2.A Inverted Row 15 3
2.B Squats 15 3
2.C Reverse Crunch 15 3
Optional cardio: 1 min walk : 1 min run x 6
WORKOUT 6
Exercise Duration Sets Rest
1.A Pull Up 40 seconds 4 20 seconds
1.B Squats 40 seconds 4 20 seconds
2.A Push Ups 40 seconds 4 20 seconds
2.B Walking Lunge 40 seconds 4 20 seconds
3.A Inverted Row 40 seconds 4 20 seconds
3.B Leg Raises or Knee 40 seconds 4 20 seconds Ins
Optional cardio: 1 min walk : 1 min run x 7 WORKOUT 7
Exercise Reps Sets Rest
1.A Step Up to balance 20 3
1.B Push ups 20 3
2.A Squats 20 3
2.B Pull Ups 20 3
3.A Reverse crunch 20 3
3.B Shoulder Taps 20 3
Optional cardio: 1 min walk : 1 min run x 8
WORKOUT 8
Exercise Reps Sets Rest
1 Step Up to balance 40 seconds 3 20 seconds
2 Leg Raises or Knee 40 seconds 3 20 seconds Ins
3 Squats 40 seconds 3 20 seconds
4 Pull Ups 40 seconds 3 20 seconds
5 Walking lunge 40 seconds 3 20 seconds
6 Inverted Row 40 seconds 3 20 seconds
7 1 leg squat 40 seconds 3 20 seconds touchdown
Optional cardio: 15 minute continuous jog. THE IMPORTANCE OF A WARM UP
A warm up is a very important part of your workout, but more often than not it is the portion of peoples workouts that is left out when time is short.
Don’t fall in to this trap! A good warm up should:
Raise your core temperature, dilating blood vessels and improving the delivery of blood to the working muscles to improve oxygen delivery and the transportation of waste products of exercises away from the muscles.
Improve the flexibility of your muscles and the mobility of your joints to counteract the side effects of too much sitting whilst also improving your range of motion to prevent injury and allow for better movement during your workout.
Try this short, mobility routine that will take just 5 minutes and get you ready for your workout.
Complete 40 seconds of each exercise with 10 seconds transition between each exercise and complete 1 round.
1. Squat to stand
2. Dirty Dog
3. Spiderman lunge
4. Lateral lunge
If your unfamiliar with these exercises be sure to follow along with a video I have filmed of this warm up drills at the link below. https://youtu.be/MYfV_sXPcN8