Training2nd May 2018

Park Workout

Spring is coming and with it comes the opportunity to take your workouts outside. As you know by now, EVO is a strong advocate of outdoor sports and workouts. We believe that in order to reach an optimal physical wellness one should balance the gym workouts with challenging activities outside. Now it's up to you: find the perfect park to perform this set of exercises and enjoy the sun and the fresh air. Our suggestion is a full-body workout that has an intensity level 4. It should be performed in 25 minutes. 1# Incline push-up with side plank

20 reps.

Find a place where you can perform this exercise. A rock, a bench, a wall. Get creative!

Then comes the easy part: do the push-up. After completing it, perform a side plank. Remember to keep your body straight and while rotating. Switch sides and perform the recommended 20 reps.

2# Lunge

20 reps each

Place your rear foot on the surface where you have performed the push-ups, and have your lead foot slightly in front of you. Keeping your abs and glutes tight, take a medium to long step forward and slowly lower yourself through your leading knee until your thigh is parallel to the ground. Your leading knee should not come past your toes. Once the thigh is parallel to the ground, push yourself back up using the lead leg, and then repeat the same motion. Perform 20 repetitions for each leg.

3# Rock-Tap


It's basically high knees using the rock. It should recreate the typical running motion with exaggerated knee lifts. This exercise will really get your heart rate going. 60 seconds. 4# Side Plank

60" each side

Again, using the surface you've chosen perform a side plank. This will make it a little harder than the usual side plank. Assume a side plank position with your forearm on the floor. Brace your core by contracting your abs forcefully. Your body should form a straight line from your ankles to your head.

5# Plank to Beast

20 reps

A mix of half burpee and plank knee to elbow, this exercise starts with a normal plank position. With a slight jump, bring your knees closer to your hands, keeping your hands on the ground. Hop back to starting position, being careful not to allow heels to touch at any point.

6# Hand to Elbow Plank


Start in the normal plank position with your feet placed in the same place where you've been performing these exercises. Your body should form a straight line from your head to your feet.

One arm at a time, push you into a pushup position, arms fully extended beneath you. After that, and one arm at a time, back down to the elbow plank starting position.

Perform it for 60 seconds.

Repeat all the exercises twice and you're good to go. 25 minutes, a complete workout, while enjoying the life outside. The EVO way!