Transcript
Park Fitness Program Rousham Park - Landsdale
Congratulations on taking the first steps to find another way to be more physically active. This program will be able to help you safely and easily use the park fitness equipment and get a great workout. Please read the program details and safety disclaimer below and always remember to warm up, slip, slop, slap and cool down. Program Design: This program can be done as a typical gym program (a) or a cardio circuit (b): a) Start at the first exercise and complete 10 – 12 repetitions. Rest for 30 seconds then complete another set of 10-12. Repeat a third time then move on to the next exercise. If you are unable to complete 10-12 repetitions, just do as many as you can. b) Start at the first exercise and do as many reps you can in 1minute. Rest for 30 seconds as you move to the next exercise and start your next minute. Continue until you have been through all 8 exercises. Rest for 2 minutes then begin another circuit from the start. Aim for to finish 2 or 3 full circuits.
Disclaimer: If you intend to use the exercise equipment at Rousham Park, please be aware that you do so at your own risk. As with any exercise program there are some associated risks, such as increased heart stress and the possibility of injuries. By using the equipment provided you also agree that, to your knowledge, you have no limiting physical conditions or disabilities that would preclude you from an exercise program. If in doubt always consult your GP. If there is any damage to the equipment, you should report it immediately to the City of Wanneroo on 9405 5000
Exercise: Warm up
Exercise: Stretches
Instructions:
Instructions:
Begin your warm up by going for a 2-3 minute brisk walk or jog around the park or footpath.
Finish your warm up by completing the below stretches or any other you need for 15 – 30 seconds each side
Alternatively you can use the Elliptical Machine for your warm up starting slow and then building up the pace.
Also remember to not bounce in the stretch, breath normally and only hold until the point of mild discomfort
Exercise: Close Grip Push Ups Equipment: Bars on stretch station Instructions: 1. Place hands on the handles and take one step backwards. 2. Keep your arms and body straight and then lower your chest towards the handles by bending your elbows. 3. Return to start position by straightening your arms. Exercise: Squat Equipment: Open Space Instructions: 1. Start with feet just beyond shoulder width apart. 2. Lower your hips down into a squat and bend your knees until you go as low as you can manage. 3. Straighten your legs and return to a standing position.
Exercise: Sit up Equipment: Sit Up Bench Instructions: 1. Place feet under the bars, fold your arms across your chest and lay down. 2. Squeeze your abs and curl your body off the bench up towards your feet. 3. Lower your body back down and return to the starting position at a controlled pace. Exercise: Body Pull Ups Equipment: Dip bars Instructions: 1. Grab the handles with both hands and position your feet underneath the bars as far as you can go and keep a straight back. 2. Begin with arms straight, and then pull your body towards the bars by bending your elbows. 3. Lower your body away from the bar by straightening your arms and repeat.
Exercise: Cardio Equipment: Elliptical Machine Instructions: 1. Step up into the machine and grab onto the handles. 2. Begin pedalling in a circular motion, keeping hold of the handles. 3. Complete the exercise for 1 minute or until fatigue, rest and repeat.
Exercise: Push ups Equipment: Open Space Instructions: 1. Place hands evenly spaced, shoulder width apart on the floor with arms straight and feet together. 2. Lower your body by bending at your elbows. 3. Return to starting position by pushing yourself back up by straightening your arms. 4. You can make this easier by performing push ups on your knees.
Exercise: Knee to Chest Equipment: Bench Instructions: 1.
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Sit on the edge of the bench and grab onto the back for balance. Raise your feet off the ground and bring your knees to your chest. Keep your feet off the ground and straighten your legs straight out in front of you. Bring your knees back towards your chest and repeat.
Exercise: Tricep Dips Equipment: Bench Instructions: 1. Place hands evenly spaced on the bench with arms straight and legs in front of you. 2. Lower your body by bending your elbows and knees. 3. Return to starting position by pushing yourself back up by straightening your arms.
