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.
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.