Workout: Deer Park Circuit 1

Equipment Used: A set of sturdy bleachers (preferably solid) Optional: Gloves Optional: Ankle weights Optional: Weight vest Optional: Rubber Bands / Resistance Band Loops

Tip: This workout can be done on any set of stairs.

Circuit #1

SUMMARY ***Stretch/Warmup Alternating Toe Taps (up) into Wall Sit Kicks Walking Push Ups (lateral) Stair Lunges (up) into Side Squats (down) Side Plank / V Ups Calf Raises into Bulgarian Split Squats Bleacher Burpees Single Leg Step Ups into Single/Double Leg Hop (up) Tricep Dips Bleacher Crawls (backwards or forwards, up & down)

Circuit #1 - Bleacher Workout

This workout is very similar to the plyo/iso workout. This time we are using a set of bleachers to provide an added challenge to the workout. For y'all attending the workout here in Austin, please note that the location is not Mueller Lake Park but Deer Park Middle School (address/directions at the bottom of the page). This workout can be done anywhere w/ a set of bleachers however. If bleachers aren't available, anywhere w/ a sturdy raised surface that will support your weight will do. If bleachers are available, try to find a set that is solid and doesn't have gaps that your foot can slip into. We don't want you out there getting hurt! Your bodyweight is sufficient enough to use for this workout but if you want an additional challenge, I recommend using some form of added weight. I recently bought a set of K Bands and they work great. You just attach them to your thighs & go about your normal workout. A set of comfortable ankle weights and/or a weighted vest would work too. The workout does include upper body and a tiny bit of abs but it is primarily legs and cardio. Be sure to stretch appropriately. The order of this workout is setup to travel around a set of bleacher stairs. Certain exercises are done in place wherever you happen to be. Others are done while moving either up or down the stairs. All bleachers are different and you may have to skip a step or two when performing up/down exercises if the stair width is really small. You can also travel up/down the bleacher seats themselves if it seems safe. Pay special attention to your footwork and try not to trip (especially when fatigued). Try to avoid using the railing for things like push-ups or wall sits unless you are absolutely sure it is sturdy. A great portion of these exercises have not been used here before. Video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck!

Examples

Alternating Toe Taps: Click For Video Example Wall Sit Kicks: Click For Video Example Walking Push Ups: Click For Video Example Stair Lunges: Click For Video Example Side Squats: Click For Video Example Side Plank: Click For Video Example V Ups: Click For Video Example Calf Raises: Click For Video Example Bulgarian Split Squats: Click For Video Example Bleacher Burpees: Click For Video Example Single Leg Step Ups: Click For Video Example Single/Double Leg Hop: Click For Video Example Tricep Dips: Click For Video Example Bleacher Crawls: Click For Video Example

DIRECTIONS Deerpark Middle School (North Austin) Address: 8849 Anderson Mill Rd Austin, TX 78729 Find your way to Anderson Mill Road and either turn in one of the service roads or use Turtle Rock Rd to access the school.On the map picture below, the red "X" marks the location of the track. The school is an open campus and accessible 24/7. There is a circular paved track w/ a set of bleacher next to it. We should be gathered near the bleachers.

FROM SOUTH AUSTIN Head North on I-35 / Mopac Loop 1 *** Or just get to 183 North however you normally would Merge onto US-183 North Take the Anderson Mill Road exit Turn right onto Anderson Mill Road at the light Turn right onto Turtle Rock Rd The school will be on your left, turn into the school at the sign Make an immediate right onto the service road heading behind the school, you will run into the track area. Park anywhere off the road.

FROM NORTH AUSTIN Toll Road Head South on I-35 *** Or just get to the TX-45 Toll Road however you normally would. Take exit 250B toward TX-45/TX-1 (toll) Keep right at the fork, merge onto TX-45 Take the exit for FM 734/Parmer Ln Turn left onto FM 734/Parmer Ln Turn right onto Anderson Mill Rd Turn left onto Turtle Rock Rd The school will be on your left, turn into the school at the sign Make an immediate right onto the service road heading behind the school, you will run into the track area. Park anywhere off the road. No Toll Roads Head South on I-35 *** Or ju 252B st get to the McNeil Road however you normally would. Take exit-A toward RM 620/McNeil Rd Stay right to keep onto Co Rd 171/McNeil Rd Turn right onto FM 734/Parmer Ln Turn left onto Anderson Mill Rd Turn left onto Turtle Rock Rd The school will be on your left, turn into the school at the sign Make an immediate right onto the service road heading behind the school, you will run into the track area. Park anywhere off the road.

FROM CEDAR PARK Head South on 183 Take the Anderson Mill Road exit Turn left onto Anderson Mill Road at the light Turn right onto Turtle Rock Rd The school will be on your left, turn into the school at the sign Make an immediate right onto the service road heading behind the school, you will run into the track area. Park anywhere off the road.

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 9

Equipment Used: Timer Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Pull-up bar or similar raised grip point Optional: Heavy gauge resistance band for static holds

Circuit #9

SUMMARY ***Stretch/Warmup High Knees Static Hold Pull-Up Burpees Wall Sit Mountain Climbers Plank Iso Hold Half Push-Up Box Jumps

Circuit #9 - Plyo-Iso Intervals

This circuit alternates between high intensity and static exercises. It is suppose to be executed continuously in "rounds" that include every exercise for a period of time. We initially start out with 30 second intervals but you can increase or decrease this to fit your fitness level. Between rounds take an extended break for at least a minute or two to get your composure back. If you become tired or cannot perform the exercises as listed, there are several ways to make the exercise easier. Tips are listed in the "Examples" section below. Plyometric exercises (plyo) help develop explosive muscle power. This can benefit your run times, punching speed or almost any activity that requires acceleration. It also helps increase endurance due to the fact that your heart rate is raised. The cardio and burst aspect of the plyo routine burns a lot of calories. Isometric exercises (iso) strengthen muscle groups at a specific point in your range of motion. It creates maximum tension over a long period of time. Since iso exercises do not have any movement, it is not cardio intensive and thus does not require long rest periods. Iso routines are generally easy on the joints and somewhat safer thancomplicated plyo movements. By alternating between Plyo and Iso exercises in the routine, you eliminate the need to take long rests between exercises. You essentially are "resting" during your iso exercise. This type of break is more challenging since you are still performing an exercise while waiting for the next plyo round. Test yourself and see how many rounds you can complete before calling it quits.

Examples

PLYO Mountain Climbers: Click For Video Example    Modified version: Place your hands on a raised surface instead of the ground. Burpees: Click For Video Example    Modified version:Eliminate the push-up step in the sequence. Box Jumps: Click For Video Example    Modified version: Step-up onto the surface instead of jumping. High Knees: Click For Video Example ISO Plank: Click For Video Example Wall Sit: Click For Video Example Push-Up (Iso Hold)  : Click For Video Example    Modified version: Place your hands on a raised surface instead of the ground. Pull-Ups (Static Hold): Click For Video Example    Modified version 1: Place your feet on the ground or similar solid surface. Pull yourself toward the bar. Hold.    Modified version 2: Wrap a resistance band around a high bar or tall pole. Cross the band in an "X" and wrap the slack with your hands. Pull yourself toward the mount point. Hold.

Hydrate, Rest and Recover. Good luck!!!