Workout: Deerpark Circuit 3

Equipment Used: A heavy and light pair of dumbbells Soft ground area to lie down (carpet/grass/etc) Highly Recommended: Medicine Ball Optional: Timer (watch/phone/etc)

Tip: Keep the intensity up!

Circuit #3

SUMMARY ***Stretch/Warmup Legs: Toe Taps Arms: Tricep Push-Up to Frogger Abs: Full Extensions Legs: Sumo Squat Press Arms: Cleans Abs: Opposite Arm & Leg V-Up Legs: Side Lunge Arms: Push Up to Plank Row (ManMakers) Abs: Rollbacks (weighted) All: Side Crunch to Burpee

Circuit #3 - Hope Solo Workout

This circuit is based on Hope Solo's "15 minute workout". All of the exercises are demonstrated via Nike athletes. The workout is designed to be intense and executed in bursts of activity. If done correctly, you should be dripping with sweat and be able to maintain an increased heart rate. The exercises touch on all muscle groups so you should feel it everywhere once done. If using a timer, try to clear out an area sufficient enough to be able to perform every exercise. Have your equipment (dumbbells/med ball) readily available within arms reach. Set the timer to anywhere between 15-30 seconds and roll through each exercise. Once done, rest and hydrate for a few minutes and then repeat the round. You can decrease the timer time each round if needed. Try to see how many "rounds" you can complete before becoming completely gassed. *** If not using a timer, you can perform a traditional workout by assigning a rep/set amount to each exercise. The exercises used here vary as far as the equipment needs. Dumbbells are used in some, while others only require bodyweight. Examine the example videos and use your best judgement to decide what is needed for your own individual needs. A medicine ball is not required but works better for a few exercises. If possible, having various weights of dumbbells will help you maintain a maximum amount of effort each round. 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

Toe Taps: Click For Video Example Tricep Push-Up into Frogger: Click For Video Example Full Extensions: Click For Video Example Sumo Squat Press: Click For Video Example Cleans: Click For Video Example Opposite Arm & Leg V-Up: Click For Video Example Side Lunge: Click For Video Example Push Up to Plank Row (Man-makers): Click For Video Example Rollbacks: Click For Video Example Side Crunch to Burpee: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 14

Equipment Used: Sturdy Medicine ball (multiple of varying weights would be ideal) Soft ground area to lie down (carpet/grass/etc)

Circuit #14

SUMMARY ***Stretch/Warm-up Leg: Squat Throw/Press Core: Double Crunches Arm: One Arm Front Raise Total: Superman Leg: Walking Lunge Twist Core: Russian Twist Arm: Overhead Tri Extension Total: Push-Up Roll Leg: Wall Sit Squeeze Core: Overhead Side Bend Arm: One Arm Shoulder Press Total: Burpee Ball

Circuit #14 - Med Ball Madness

This circuit was created to foster teamwork and camaraderie among our workout group by focusing on partner exercises. Using a minimal amount of equipment, we utilize a partner to create additional resistance. If you lack a partner or have odd numbers in your group, the exercises can be modified for solo performance as well. When choosing partners try to match people who are of similar weight and/or physical ability. While performing exercises, communicate with your partner to coordinate each movement. Use good form and encourage one another to give it 100% during the circuit. Certain exercises may require a slightly longer set to get enough work for both partners. Somewhere between 30 seconds to a minute for most. If you can, bring several different types of resistance bands and medicine balls. You could also use a sandbag or large diameter medicine ball (wall ball) for a couple exercises. Use your imagination and make replacements as needed. You will need a good amount of space to perform the exercises so clear out ample room. All of these exercises are just variations of familiar exercises. Descriptions and video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck!

Examples

1 - Squat Throw/Press  Video Example Stand with feet shoulder width apart holding a medicine ball w/ both hands. Perform a traditional squat. When returning to standing start position, toss the medicine ball above your head. Catch the ball as you return to a lowered position for your next rep. Optional: If the ball is too heavy or you become tired, just press the ball instead of throwing/tossing it. If that's still too much, skip the throw/press altogether and just squat.

2 - Double Crunches  Video Example Lie flat on the ground w/ a medicine ball. Hold the ball w/ both hands and extend your arms behind your head so that the ball rests on the ground. Bend at the knees so that your legs are raised off the ground and are at a 90 degree angle. Feet are together. This is the start position. Raise your torso, arms and the medicine ball up. Move your torso toward your legs while swinging the medicine ball over your head and resting it on your raised shins. Now lower your torso and and swing your arms back to the start position. As you do this, leave the medicine ball on your shins and extend your legs outward. They should go from being at a 90 degree angle to flat, all while cradling the medicine ball. Once relatively flat, contract to the raised position in the same manner as before but instead grab the medicine ball from your raised legs and hold it in your hands as you flatten out. Repeat this process as your perform reps.

3 - One Arm Front Raise  Video Example Hold your arm straight out in front of you with the medicine ball in your palm. Lower your arm down as far as you can while keeping the medicine ball steady. Press up and return to starting position. Optional: If the ball is too heavy or you become tired, use both arms/hands.

4 - Superman  Video Example Lay on your stomach with legs and arms outstretched. Hold the medicine ball in your hands and lift your arms and legs off the ground at the same time. Hold for three seconds and return to starting position. Optional: If the ball is too heavy or you become tired, perform reps w/out the ball.

5 - Walking Lunge Twist  Video Example Perform traditional lunges with medicine ball in hand. While lunging forward, start to twist your torso toward the same side as your leading leg. As you rise from the lunge, return to your torso to the center and begin the next rep with the alternate foot. Optional: Some people bring both feet together in between alternating feet. It gives you a chance to re-center and get your balance back. Others go straight into the next lunge after rising from the previous rep. Do what feels best for you.

6 - Russian Twist  Video Example Sit in a contracted crunch position with a medicine ball in hand. Hold the ball w/ both hands centered in front of your chest. Your legs should be bent at the knee and your body should make a "V" shape w/ your thighs and torso. Bodyweight should be balancing on your butt. Twist from side to side, lightly touching the medicine ball to the ground if possible. Optional: Some people perform this on a raised surface w/ their legs hanging in the air.

7 - Overhead Tri Extension  Video Example Stand with feet shoulder width apart. Hold the medicine ball overhead with arms stretched out directly above you. Bend your arms at the elbow while keeping your shoulders steady. This should place the ball behind your head. Extend the arms back to outstretched position. Optional: You can either have your hands under the ball or on the sides of the ball.

8 - Push-Up Roll  Video Examples While in push-up position, place the medicine ball under one of your hands. The other hand will remain pressed against the ground. Perform the push-up motion and when back in starting position, take your raised hand off the medicine ball and place it on the ground. Roll the ball over to your opposite hand and place it on top of the medicine ball. Perform another push-up. Keep alternating hands to perform reps. Optional: A more advanced version is to release the medicine ball at the peak of your "up" position and roll it toward your other hand. While doing this, raise your opposite hand in anticipation of the ball arriving and land that hand on top of it. Keep alternating like this in rhythm. Optional: An easier method is to simply perform half your reps on one arm first and then switch over to your other arm.

9 - Wall Sit Squeeze  Video Examples Standard wall sit exercise but squeeze a medicine ball between your knees. Optional: If this is too difficult and no lighter medicine balls are available, just hold the medicine ball in your hands above your head.

10 - Overhead Side Bend  Video Examples Stand with feet shoulder width apart. Hold the medicine ball overhead with arms outstretched. Keeping arms straight, bend to your right side as far as is comfortable. Return to starting position and repeat on the left side.

11 - One Arm Shoulder Press  Video Examples Stand with feet shoulder width apart. Hold the medicine ball in your hand at a 90 degree angle (this will leave the ball close to the side of your head). Press the ball up until your arm is straight over head. Switch arms and repeat. Optional: You can performs several reps w/ one arm and switch to the other to finish.

12 - Burpee Ball  Video Examples Holding the medicine ball with both hands. Jump up lifting the ball overhead. Proceed directly to push-up position with the ball under your hands as you stretch your feet out behind you. Bring your feet back to your chest and return to standing position. Repeat. Optional: As with any burpee, you can optionally skip the jump and/or the actual push-up if you become tired or need an easier version. Optional: A more advanced version can include a chest pass instead of a jump up if there is a wall surface available.

Hydrate, Rest and Recover. Good luck!!!

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 11

Equipment Used: Timer (watch/phone/etc) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) A heavy and light pair of dumbbells Highly Recommended: Resistance Band (medium and/or adjustable recommended)

Tip: This could also be modified for indoor use however, just get creative!

Circuit #11

SUMMARY ***Stretch/Warmup Shoulders: Shoulder Press / Front Raises Back: Rows / Reverse Fly Plyo: Burpees Chest: Push Ups / Chest Press Arms: Tricep Kickbacks / Bicep Curls Plyo: Squat Jumps Core: Crunches / Plank Legs: Static Lunges / Wall Sit Legs: Stiff-Legged Deadlifts / Calf Raises Plyo: Box Jumps (Step-ups) Bar Work

Circuit #11 - Snider Superset

This circuit encompasses the entire body. It starts with the upper body and works its way down to your legs. This circuit is designed to move quickly and you should limit rest between sets. Since each superset hits the same body part twice, you should feel a good burn. Perform 3-5 sets per superset. Due to the fact that this circuit will move fast, try to have a variety of different sized dumbbells available. You could also alternately have a light or medium strength resistance band handy to really burn out those last couple reps. Start heavy and when fatigued, drop to a lower weight. Focus on continuous reps and movement to maximize the burn during the entire set. You can use up to 30 seconds of rest in between sets but we have been running continuous sets lately. Basically perform your first exercise then move into the second exercise to complete the superset. After that is complete, we move immediately back to the first exercise to start a second set. Once three sets are complete, we rest for about a minute. For plyo movements, we rest for 30 seconds in between sets however. Many of these exercises are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Shoulder Dumbbell Front Raise: Click For Video Example Shoulder Press: Click For Video Example Back Bent Over Dumbbell Row: Click For Video Example Seated Dumbbell Reverse Flys: Click For Video Example Plyo Burpees: Click For Video Example Box Jumps: Click For Video Example Squat Jumps: Click For Video Example Chest Lying Dumbbell Chest Press: Click For Video Example Push-Up: Click For Video Example Arms Dumbbell Curl: Click For Video Example Tricep Kickbacks: Click For Video Example Core Lying Reverse Crunches: Click For Video Example Plank: Click For Video Example Legs Squat Jumps: Click For Video Example Wall Sit: Click For Video Example Romanian/Stiff-Legged Deadlift: Click For Video Example Calf Raises: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 10

Equipment Used: Five colored die (or dice marked with different colors/markings) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Optional: Resistance Band or Dumbbells to perform weighted/advanced versions of exercises

Circuit #10

SUMMARY ***Stretch/Warmup Black (cardio): Burpees Blue (cardio/lower): Box Jumps Red (upper): Push-Ups Yellow (lower): Squats Green (abs): Lying Crunches Snake Eyes (all): Box Jumps, Pull-Ups, Walking Lunges, Rest Dice total indicates number of reps The highest numbered die indicates the exercise (color) If multiple colors share highest number (tie), perform reps for each exercise color

Circuit #10 - Crap Shoot Workout

This circuit is designed to be ran quickly. The point is to keeps moving and attempt to get through multiple rounds as quickly as possible. Since we are moving quickly, we chose to use calisthenic exercises that require no equipment. This type of workout is extremely flexible due to the fact that you can switch up the assigned exercises to suit your needs. The snake eyes rule is optional but we wanted to make them a big deal like they are in shooting craps. In the event of a tie, perform reps for each exercise that shares the highest number. We chose the above exercises to try and hit each body group and include some cardio. Again, you can change these exercises to suit your own individual needs or to not let the circuit get stale. If in a group, you could also have each member pick their own exercise assignments for each color. Take breaks in between each members custom set. Many of the exercises we chose to use are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise. If you cannot perform the original exercise or become tired, please moveto an easier version of the exercise or replace it. For burpees, we use mountain climbers as an alternate exercise. With push-ups, move to using your knees. Replace box jumps with step-ups if needed.

Examples

Burpees: Click For Video Example Squat Presses: Click For Video Example Push-Up: Click For Video Example Lying Reverse Crunches: Click For Video Example Box Jumps: Click For Video Example Pull-Ups: Video Example (Assisted) Walking Lunges: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 8

Equipment Used: Standard deck of playing cards Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Optional: Resistance Band or Dumbbells to perform weighted/advanced versions of exercises

Circuit #8

SUMMARY ***Stretch/Warmup Hearts (cardio): Burpees Spades (lower): Squats Diamonds (upper): Push-Ups Clubs (abs): Lying Crunches Jokers (all): Box Jumps, Pull-Ups, Walking Lunges, Reverse Crunches, Rest Aces: One minute rest / water break Face Cards & Jokers: 10 reps Numbered Cards: Reps matching number of that card

Circuit #8 - Deck of Cards Workout

This circuit is designed to be ran quickly. The point is to keeps moving and attempt to get through the deck as quickly as possible. Since we are moving quickly, we chose to use calisthenic exercises that require no equipment. This type of workout is extremely flexible due to the fact that you can switch up the assigned exercises to suit your needs. If you require more rest than what we have come up with here, you can replace the Aces w/ 11 reps and instead take a break every 5-7 cards completed. Jokers are optional but we wanted to make them a big deal like they are in most card games. We decided to make them worth 10 reps of a unique exercise in each body group. A break is added in at the end to help ease the transition back into the usual exercises. You can choose to leave out the Jokers or come up with your own fun variation to use them. We chose the above exercises to try and hit each body group and include some cardio. Again, you can change these exercises to suit your own individual needs or to not let the circuit get stale. If in a group, you could also have each member select a group of cards face-down and pick their own exercise assignments for each suit. Take breaks in between each members custom set. Many of the exercises we chose to use are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Burpees: Click For Video Example Squat Presses: Click For Video Example Push-Up: Click For Video Example Lying Reverse Crunches: Click For Video Example Box Jumps: Click For Video Example Pull-Ups: Video Example (Assisted) Walking Lunges: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!