Fitness Trail: A parking lot for a great workout
June 26, 2014
It may seem like a strange location for a workout; however, an empty, safe parking lot is an ideal spot for this four-station challenging circuit. Perhaps during your lunch break, or just for a change of pace, find a suitable parking lot or open field that is level, and go for it. What makes this circuit unique is that you are traveling the majority of the time across the lot or field keeping the heart rate elevated and the simple exercises performed are total body, so you accomplish a great deal in a short period of time. As always, prior to beginning any exercise program, please consult your physician.
Parking Lot Circuit SetUp
You will need access to a parking lot or field, weight lifting gloves, water and a hand towel—that is it.
Follow the standard protocol for technique and form by keeping the head/neck in neutral, rib cage lifted, navel pulled toward the spine, pelvic floor pulled up/inward, knees relaxed and the shoulders/hips/knees/toes all facing the same direction. Warm-up for five minutes by walking/jogging the lot elevating your RPE's to a 1-2.
• Station No.1 – Traveling squats across the lot/field. Begin facing sideways with the right leg/hip toward the end of the lot/field, step out with the right leg, landing on the right heel into a squat position. Then, pull the left leg in toward the right, as you press into a standing position until you have crossed the lot/field. Perform the same series leading with the left leg. Make certain that the squat does not begin to look like a side lunge. It is important that a squat is a squat, even when you are traveling. Weight in the heels, knees tracking over heels to shoe laces, never the toes, chest up, hinging from the hip joint.
• Station No. 2 – Pushups – modified or full from the ground with mountain climbers; Perform two pushups, then four mountain climbers, eight times (i.e. two pushups/four mountain climbers equals one repetition).
• Station No. 3 – Traveling Lunges across the lot/field. Begin facing down the lot/field, step forward with the right leg, left leg trailing, left heel elevated. Right knee tracks over right heel (never permit the knees to shoot over the toes).Think "hitting" softly with the right heel, rolling into the ball of that foot.
Then, pull the left leg in parallel to the right as you stand tall, both legs extended without locking the knees. Turn around, and repeat leading with the left leg.
• Station No. 4 – Skater Lunges* across the lot/field – this should be high intensity interval training (i.e. HIIT) and you should be sucking wind. *If the skater lunge aggravates your knees, try a step/knee/step/knee across the field instead. Perform the skater lunges across and back and then get ready to repeat the entire circuit again. Repeat the entire circuit three to five times through depending upon your time restraints. One full round takes approximately five-eight minutes. So, if you would like a longer duration perform this circuit five times which will take approximately 30-40 minutes. Intensity tips – if you would like to increase the intensity and you have access to a sand bag, place it on your shoulders during the squats/lunges—talk about HIIT!
Jackie Wright is the owner/manager of Mountain Life Fitness, LLC opening in Granby next week. She may be reached at her website at http://www.MTNLifeFitness.com , her email at firstname.lastname@example.org and her Facebook page at Mountain Life Fitness.