The sun is out in Bend, OR and the first thing on everyone’s mind is to get outdoors. One of the best parks to visit in town is Pine Nursery Park. It’s big, well maintained, and there are several fields where you can post up and get your workout on while enjoying the sunshine! My favorite is the back field by the canal, accessible from the Canal Row trail and more private than the front fields. I also like Pine Nursery Park for its long bike path, which is perfect for short jogs.
The following workout is full body and requires no equipment. You can perform this workout at any park with a field of grass, but it’s been designed with Pine Nursery Park in mind. Be sure to stay hydrated throughout by carrying a canteen or hydro-flask of water with you (the public water fountains might not be up yet). Most important, work your hardest!
**As always, be sure to check with your physician to make sure you are healthy enough for exercise. This workout works best if you have a friend or workout partner do it with you.
Exercise 1: Warm-up jog.
Do one or two loops around the park on the bike path as a warm-up.
Exercise 2: 50 Squats.
With your feet shoulder-width apart and hands extended forward with palms facing down, squat down until your thighs are parallel to the ground. Be sure to keep you back straight and chest up throughout the movement. You do not have to do all 50 squats in a row. Do as many as you can, then rest, then continue. The important thing is to finish all fifty squats, no matter how many sets it takes you.
Exercise 3: Lunges
Take a short one or two minute break after your squats. Afterwards, place your hands on your hips, focus on keeping your chest up and back straight, and lunge forward on one foot until your supporting knee nearly touches the grass. Come up on the other side and repeat with the other leg. Perform 20 lunges on each leg, alternating between legs on each step for a total of 40 lunges. Rest for one or two minutes again, then come back the other way for another 40 lunges.
Exercise 4: Y-ups
Hold your arms up where your elbows and wrists are at the same height as your shoulders. Bring your hands forward about one foot in front of your face. Then, without straightening your elbows, bring them back out as far apart as possible. Set a timer for 1 minute and repeat this moment throughout without rest.
Exercise 5: Spider Man Lunges
Perform a lunge akin to exercise 3. At the bottom of the movement, reach down to the ground with your opposite arm. With the loose arm, you may perform a Spider Man web shoot. Perform 20 lunges on each leg.
Exercise 6: Pushups
Everyone’s favorite! Perform 20 pushups in as few sets as you can. Modified pushups allowed.
Exercise 7: Flying Turtle
Lie down flat on your stomach with your arms at your side. Set a timer for 1 minute, and during that minute raise your head, arms, and legs from the ground. This exercise works the muscles of the neck and back.
Exercise 8: Plank
Set a timer for one or two minutes and perform a plank (pictured). Be sure to activate your core by “sucking in” your lower abdomen.
That’s it! For beginners, one run-through will suffice. For more experiences exercisers, run through the eight exercises in order as many times as you feel necessary.
See you at the park!