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Tuesday, August 7, 2012

Workout: Mueller Lake Park Circuit 4

Equipment Used:
  • Timer
  • One pair of dumbbells
  • Soft ground area for push-ups/sit-ups
  • Park Bench or flat area of similar height
  • Optional: Slightly lighter weight pair of dumbbells
  • Highly recommended:Water source / Shade
Tip: This workout is outside, designed for a park with some space & some basic equipment. Scout out parks near you.
*** Directions to the park we use is at the bottom of the page. (Mueller Lake Park)
Tip: At least here in Texas, it's hot as hell outside. Bring water and snack bars to keep your energy up. As always, drink plenty of water and get sufficient rest.

Circuit #4

SUMMARY
***Stretch/Warmup

  1. Walking Lunges into Push-Up Superset
  2. High Knees into Bent Over Rows Superset
  3. Burpees
  4. Bicep Curls into Wall Sit Superset
  5. Tricep Kickbacks into Plank Superset
  6. Mountain Climbers
  7. Squats into Shoulder Press Superset
  8. Reverse Ab Crunch into Reverse Fly Superset
  9. Squat Jumps
  10. Pull-Ups / Chin-Ups
  11. Optional: Relay Runs
  12. Optional: 1-2 mile warm down run/walk

Circuit #4 - HIIT Style

We kept with the high-intensity style workout but tried to balance muscle groups better. Each superset should contain at least two groups to allow you to hit it harder. Instead of counting reps, we use a countdown timer and try to burn out as many reps as possible in the allotted time.

For supersets, perform as many reps as possible for the 1st exercise in 30 seconds. Without rest, move onto the next exercise in the superset and knock out reps of that for 30 seconds. That will complete one "set". Rest 30 seconds and repeat for two more sets. Be sure to drop weight and/or exercise difficulty level if you find it hard to complete reps the entire time. The main focus is to be actively working the entire time period and not rest.

For the compound movements (#3/6/9), perform as many reps as possible in 30 seconds. Again, you want to be moving the entire time so even if you get fatigued, keep moving and perform the exercise in a slower, more deliberate fashion. Focusing on form.

The exercises used are a reconfiguration of previous circuits so you can review those posts for more detail on each. A quick list of video examples are provided below to refresh your memory on any exercises.

Examples

Walking Lunges: Video Example
Push-Up: Click For Video Example
High Knees: Click For Video Example
Bent Over Rows: Click For Video Example
Burpees: Click For Video Example
Bicep Curls: Video Example
Wall Sit: Click For Video Example
Tricep Kickbacks: Click For Video Example
Plank: Click For Video Example
Mountain Climbers: Click For Video Example
Squats: Click For Video Example
Shoulder Press:
Click For Video Example
Reverse Ab Crunch: Click For Video Example
Reverse Fly: Click For Video Example
Squat Jumps: Click For Video Example
Pull-Ups: Video Example (Assisted)
Hydrate, Rest and Recover. Good luck!!!

DIRECTIONS
The closest intersection is at the edge of the park.
Map to the following intersection:
Simond Ave & Mattie St, Austin TX 78723
FROM NORTH AUSTIN
  • Head South on I-35
    *** Or just get to E 51st street however you normally would
  • Take the exit toward 51st Street
  • Merge onto I-35 Frontage Rd
  • Turn left onto E 51st St
  • Turn right onto Mueller Blvd
    *** Once on Mueller, Seton Hospital will be to your right
  • At the traffic circle, make a left onto Aldrich St
  • Make the first right onto Simond Ave
  • Go to the 2nd driveway entrance
    *** Has pull-up bars near it, park in the lot or on the street
FROM SOUTH AUSTIN
  • Head North on I-35
    *** Or just get to E 51st street however you normally would
  • Take the exit toward Airport Blvd (237A)
  • Keep right at the fork, follow signs for Airport Blvd S/TX-111 Loop E and merge onto TX-111 Loop S/Airport Blvd
  • Turn left onto Aldrich St
    *** Should be first major stoplight
  • At the traffic circle, continue straight to stay on Aldrich St
  • Make the first right onto Simond Ave
  • Go to the 2nd driveway entrance
    *** Has pull-up bars near it, park in the lot or on the street

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