Skip to main content

Heritage Park Circuit #3

This is the third outdoor circuit featuring the outdoor fitness equipment at Heritage Park! This particular circuit is a little more difficult than the last two, so don’t be afraid to push yourself! This could be a true test of how much stronger you have become! Since this circuit may prove to be more difficult, modifications will be noted along with pictures. 

Warm-up: Walk/jog the 1.5-mile loop

Step-ups or box jumps
            Step-ups - start by stepping up onto the box of appropriate height and difficulty level. When stepping up drive the opposite knee upward; alternate stepping up with your right and left foot and driving your knee upward toward your chest.

            Box jumps – to get the most out of box jumps, form is everything. Make sure you are not positioned too far away from the landing surface of the box. This is important because you want to jump UP and not OUT. Making this mistake could lead to injury. When ready bend your knees and swing arms backward to create a countermovement to increase momentum when jumping upward. Your goal is to land softly, step back down, and repeat.

            If you struggle with upper body strength try an “assisted” version of a pull-up. Jump upward grabbing the bar to pull yourself up, but instead of lowering yourself down and fighting gravity to pull yourself back up, just lower yourself using the muscles in your shoulders and back to resist gravity. Let go, then repeat.

Assisted Push-ups


           Bicycle Toe-taps
             Place your hands overhead on the bar and start with legs lifted. Be sure to keep your back flat on the bench. Lower each leg one at a time and tap the toe of your shoe to the ground. If you feel your back arching as you drop your foot to the ground, don't drop your foot so low.


Popular posts from this blog

Featured Activity of the Month: Kayaking

Kayaking can be a peaceful and leisurely activity on a lake, or it can be high intensity as you zip down river rapids. Kayaking doesn’t necessarily have to be an activity that is strictly enjoyed by adrenaline junkies. This is a great family activity that can increase appreciation for the great outdoors! ·Paddling will increase your heartrate and lead to improved heart health ·Paddling through the water will exercise almost every muscle in the upper body ·When balancing in a kayak the lower and upper abdominals are engaged which aids in strengthening the core muscles ·Pressure applied by the legs assists in turning and balancing; this isometric hold tones and burns calories ·Kayaking helps to improve aerobic fitness, strength, and flexibility ·Kayaking is an activity that reduces wear-and-tear on joints since paddling is low-impact Paddling just 5 miles per hour can burn up to 400 calories in an hour. That’s 1600 calories in a 4-hour span of time! Granted, 5 miles per hour in a kayak i…

Featured Activity of August: Water Aerobics

In this area, many individuals that lead a physically active lifestyle aren’t usually avid swimmers. However, you might want to consider taking a dip in the pool to do more than float. There are numerous health benefits to participating in water aerobics classes.
Water aerobics classes are appropriate for all ages and particularly beneficial for aging individuals. This is a low-impact activity. Water is not subject to gravity so this form of exercise is ideal for individuals who suffer with arthritis and joint pain. Water pressure also helps enable blood flow and circulation. Decreasing blood pressure levels will eventually lower resting heartrate, which puts less stress on the heart. Water resistance also helps to increase muscle strength and endurance. Resistance in water is 12 times greater than air. Since water creates friction, the body is required to strain more through water. This resistance also helps to increase calorie burn. Water temperature, volume, and buoyancy determine c…

What is the Power of Produce?

If you are a fan of fresh produce you have probably visited the Farmer’s Market at Festhalle Market Platz in the Warehouse District of Cullman. From April to October, the market bodes the freshest fruits and vegetables you can find. But, are there some fresh ingredients that you aren’t sure how to prepare? Or, are there certain foods that your children refuse to eat? Luckily, the Power of Produce (POP) program is back for the 2017 market season to try and help to convert your picky eaters! So, what exactly is the POP program? POP is targeted toward children ages 12 and under and their parents. It is a produce tasting program designed to make it easier for kids and adults to try new, healthy foods. Sometimes, it is not the kids that are picky and unwilling to try new foods, it’s the parents. This program presents the opportunity to step out and try new foods, by sampling recipes that feature these fruits and vegetables. The program not only allows the sampling of the produc…