Fitness: Try out a field or parking lot circuit
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 emphasize the 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.
Field or Parking Lot Circuit Set-Up
You will need access to a clear, dry 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, shoulders packed downward, navel pulled toward the spine, pelvic floor pulled up/inward, knees relaxed and the shoulders/hips/knees/toes all facing the same direction.
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Warm-up for five minutes by walking/jogging the lot/field elevating your RPE’s to a 1-2.
Station #1 – Traveling squats across the lot/field
Begin facing sideways with the right leg/hip facing toward the opposite end of the lot/field, step out with the right lead, 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.
Return, performing the same series leading with the left lead. 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—so both heels down when you land.
Weight in the heels, knees tracking over heels to shoe laces, never the toes, chest up, hinging from the hip joint.
Station #2 – Pushups – modified or full from the ground with mountain climbers
Perform two pushups, then four mountain climbers from a plank position, eight times (i.e. two pushups/four mountain climbers equals one repetition). *If you are performing modified, knees down version, place a towel down to cushion the knees.
Station #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. Think “landing” 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.
Once you arrive at the end of the lot/field, turn around, and repeat.
Station #4 – Skater Lunges – across the lot/field
This should be high intensity interval training (i.e. HIIT) and you should be sucking wind.
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 workout, perform this circuit five times which will take approximately 30-40 minutes.
Intensity tips – hold a sandbag or place it on your shoulders during the squats/lunges!
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