Park-based Cross-Training Sessions

Home Park-based Cross-Training Sessions

The workouts below can be completed outdoors using the many fitness stations dotted throughout the Gladstone Region. The two sample workouts can be modified to suit whichever fitness station happens to be closest to you.

Download the park-based cross-training workout programs

Workout 1

Warm-up: complete 5 minutes on the sky runner or cycle runner, followed by a minute on the warm-up wheels.

Complete 2-3 rounds through the circuit. Remember, move quickly from one exercise to the next and load the strength exercises with weight if you have it. Complete the cardio element with high energy and perform the strength elements slowly with control.

• Assisted rows using either the rails or parallel dip bars x20 For a more advanced back exercise, complete 6 to 10 chin-ups or chin-downs 
• Step ups x20 per leg Use steps or sit-up benches 
• Push ups x20 These can be done using the purpose-built rails, the sit-up benches or the parallel dip bars 
• Walking lunges x20 Travel your lunge from one end of the fitness station and back using alternative steps 
• Triceps bench dips x20
• Abdominal crunches x10-20

FINAL FIVE: complete 5 minutes of fast paced stepping, cycling, running or anything that gets the heart racing. Then, repeat circuit.

View the Exercises Library for descriptions and photos of the exercises being performed.

Workout 2

Warm-up: complete 5 minutes on the sky runner or cycle runner followed by a minute on the warm-up wheels.

The below workout is not a circuit. Complete 2-3 sets of the first two exercises back-to-back before moving on to exercises three and four.

• Assisted rows x20 or chin-downs x10 + lunges x20 each leg Repeat 2-3 sets of each 
• Push-ups x20 + squats x20 Repeat 2-3 sets of each 
• Bench dips x20 + abdominal crunches x10-20 

View the Exercises Library for descriptions and photos of the exercises being performed.

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