AJ Govoni

Holistic Movement

Workout ≫≫ Outdoor Cardio & Strength

move daily, travel, workoutAJ GovoniComment
 Workout around Harvard Gulch Park in Denver, Colorado. It's about a one mile loop equipped with exercise stations along the way.

Workout around Harvard Gulch Park in Denver, Colorado. It's about a one mile loop equipped with exercise stations along the way.

MILE HIGH WORKOUT AROUND THE PARK

What you will do: Run 1/4 of a mile and then stop to complete three rounds of two different exercises. Run 1/4 mile again and then complete three rounds of another two exercises. You'll run a 1/4 mile in-between each 5 stations for a total of 1.5 miles and 10 different exercises completed!
Beginners can do 1-2 rounds of each station and walk/jog in between!
(exercise descriptions below the workout)

Run: 1/4 mile

Station #1: 3 Rounds
1) Walking Lunges: 10-12 reps each leg
2) Suitcase Sit Ups: 10-15 reps

Run: 1/4 mile 

Station #2: 3 Rounds
1) Inverted Row: 10 reps
2) Squat Jacks: 12-15 reps

Run: 1/4 mile

Station #3: 3 Rounds
1) Bench Step Ups: 10 reps each leg
2) Incline or Decline Push-Ups: 10-15 reps

Run: 1/4 mile

Station #4: 3 Rounds
1) Straight Leg Tricep Dips: 10-15 reps
2) Bulgarian Split Squat: 10-12 reps each leg

Run: 1/4 mile

Station #5: 3 Rounds
1) Single Leg Touch Down: 10-15 reps each leg
2) 10X Plank with Knee to Elbows + 10X Plank Saws

Cool Down Run: 1/4 mile

STRETCH!

EXERCISE DESCRIPTIONS:
1) Suitcase Sit Ups: Begin on your back with arms stretched out straight overhead, and legs stretched out straight in front of you. Inhale and firm up, exhale and simultaneously draw your knees in toward chest, your arms straight in front of your knees, and sit up on your butt. Inhale and lower back to the ground, repeat. 
2) Inverted Row: Using a bar, take an overhand grip, wider than shoulder width distance apart. The level of difficulty is determined by the angle your torso is away from the floor. Walk your feet in front of you out straight (so torso is about a 45 degree angle from the ground) and chest is lowered below the bar. Bend elbows as you bring you squeeze your shoulder blades together and bring chest towards the bar. Lower back down and repeat. 
3) Squat Jacks: Squat with feet hip width distance apart. Press from your heels to jump your feet in together (keep a bend in your knees to keep your body low to the ground), and then immediately jump your feet back out to land down into a squat. Repeat. 
4) Bench Step Ups: Start with one foot flat completely onto a bench. Come onto the ball of the foot that's on the ground. Bend both knees and press yourself up with the heel of the foot that's on the bench to come all the way up to standing on the bench. Lower back down and repeat then change sides. 
5) Single Leg Touch Down: Start standing, feet together. Place all of the weight into the right foot and lift the left leg out straight behind you. Bend into the right knee and extend your left arm out straight at shoulder height (right arm can come out to the right side or rest on your hip). With a slight bend into the right leg, hinge forward from the hip and bring your body to a "T" shape, to feel a slight pull into the back of the right leg, as you lower your left hand towards your right foot. With control, come back up to standing on the right foot and draw your left knee forward into the chest --without touching your left foot to the ground, immediately go back to 'touch down' and repeat then change sides. 
6) Plank with Knee to Elbows and Plank Saw: Come into forearm plank. Draw your right knee forward to touch the back of your right arm. Come back to plank. Draw your left knee forward to touch the back of your left arm. Come back to plank. Repeat for 10X then move into Plank Saw: In forearm plank, shift your weight forward--so that shoulders are in front of your elbows, and then shift your weight back, shoulders are aligned or slightly behind elbows, repeat this motion.