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 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!!!

Workout: Mueller Lake Park Circuit 7

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) Highly Recommended: Resistance Band (medium and/or adjustable recommended) Highly Recommended: A heavy and light pair of dumbbells

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

Circuit #7

SUMMARY ***Stretch/Warmup Jumping Jacks (warm-up) Lying Dumbbell Chest Press into Bent Over Dumbbell Row Alternating Dumbbell Curl into Alternating Dumbbell Front Raise Tricep Dips into Seated Dumbbell Reverse Flys Lying Reverse Crunches into Plank Squat Presses into Romanian Deadlifts Standing Calf Raises into Dumbbell Step-Ups (or Box Jumps)

Circuit #7 - Sanchez 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. We switch exercises within a superset every 30 seconds and use 30 seconds of rest between sets. We are working toward eliminating rest between sets & allowing maybe 1 minute rest when switching to a new superset. 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

Jumping Jacks Click For Video Example Lying Dumbbell Chest Press: Click For Video Example Bent Over Dumbbell Row: Click For Video Example Dumbbell Curl: Click For Video Example Dumbbell Front Raise: Click For Video Example Dips: Click For Video Example Seated Dumbbell Reverse Flys: Click For Video Example Lying Reverse Crunches: Click For Video Example Plank: Click For Video Example Squat Presses: Click For Video Example Romanian/Stiff-Legged Deadlift: Click For Video Example Calf Raises: Click For Video Example Dumbbell Step-Ups: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 5

Equipment Used: An adjustable resistance band or a few bands w/ varying resistance A pull-up bar, free-standing pole, or something similar Optional:Timer

Circuit #5

SUMMARY ***Stretch/Warmup Bicep Curls Tricep Extensions Chest Flys Overhead Press Lateral Raise Standing Back Rows Rear Delt Flys Good Mornings Squats Static Lunge Reverse Ab Crunch Oblique Twist Kneeling Crunch

Circuit #5 - Resistance Bands

We are always looking to challenge ourselves with new styles of working out. A couple of us have been doing strict body weight, "street-style" workouts and gradually incorporated resistance band work into that. I initially always thought that resistance band work was for all the older seniors at the gym but was surprised at how well it works. They key is to ensure you have access to a set of bands that are of varying resistance and possibly different lengths. The bands are also convenient for our workouts because they are easier to carry around than dumbbells. The bands promote use of many stabilization muscles. Resistance is constant throughout the exercise which challenges you more than a traditional dumbbell workout. The way to get the most out of reps is to focus on form and maintaining a smooth line of movement. Also be sure to squeeze the target muscle group and focus on flexing it during the movement. Be wary of certain exercises. If you are not mindful of your setup, you may find a band snapping back at your face! Always double check your mount points. This circuit can be done in a living room, garage, pretty much anywhere that has a stable place to loop the band around. Even if you are lacking a good mount point, many of the exercises have multiple variations that can be done w/out a mount. The circuit covers most major muscle groups, targeting each one w/ 2-3 exercises. We are using a timer to keep track of sets or doing certain exercises to failure. There are more exercises in this circuit than usual but you can super set several of them together if you want to shorten the time taken to complete it. The bands are fast to setup and easy to transition between so time shouldn't be an issue.

1 - Bicep Curls  Video Example Stand on the band w/ your feet shoulder width apart. Have your hands down at your sides. The band should start tension as soon as you begin to raise your hands (adjust band accordingly). With your palms facing up/out, begin to curl. Optional: You can perform hammer curls by keeping your palms facing in. Optional: You can flip your palms down and work your forearms during this too. Optional: This can be done seated as well. Adjust band length and use foot to keep band stable.

2 - Tricep Extensions  Video Example Stand with one leg slightly back from your body. Have your band under the back foot. Grab the band handles behind your head and your arms at ninety degrees. Extend your arms upward to complete extensions. Optional: If you have an overhead mount point (i.e. pull-up bar), you can wrap the band around that, lean forward w/ and perform extensions.

3 - Chest Flys  Video Example Loop band around a pole (or other mounting point, i.e. doorknob). Face away from the pole. Extend your arms out horizontally and step away from the mount point a few paces until the band is taut. Have your palms facing out and away from you. Keep your arms extended and rotate your arms in front of you. Flex your chest as you complete reps. Optional: You can bend your arms ninety degrees, while still keeping them horizontal (i.e. push-up position). Push forward and flex your chest to perform reps.

4 - Overhead Press  Video Example Stand on the band w/ your feet shoulder width apart. Have your arms at ninety degrees w/ your hands up by your head. The band should start tension as soon as you begin to raise your arms (adjust band accordingly). Press your arms into the air above your head. Optional: You can alternately kneel on the band.

5 - Lateral Raise  Video Example Stand on the band w/ your feet shoulder width apart. Have your hands down at your sides. The band should start tension as soon as you begin to raise your hands (adjust band accordingly). With your palms facing down, raise your arms to the horizontal position. Optional: You can alternately kneel on the band. Optional: You can perform this exercise one arm at a time or simultaneously. Optional: You can raise your arms at your sides or straight in front of you.

6 - Standing Back Rows  Video Example Loop band around a pole (or other mounting point, i.e. doorknob). Face the pole. Step away from the mount point a few paces until the band is taut. Start with your arm slightly outstretched. Have your palms facing in and pull your arms back until your elbows are behind you. Keep your elbows close to your sides and bend your arms at ninety degrees. Optional: You can alternately perform this seated. Loop the band around your feet w/ your legs stretched out. Optional: An alternate grip is to have your arms out horizontally and bent at ninety degrees. Palms down.

7 - Rear Delt Flys  Video Example Loop band around a pole (or other mounting point, i.e. doorknob). Face the pole. Step away from the mount point a few paces until the band is almost taut. Start with your arm outstretched horizontally in front of you. Have your palms facing in. Rotate your arms toward your back, squeezing while performing reps. Optional: You can wrap the band around the pole a few times if you need more resistance. Optional: Instead of looping the band around a pole, you can simply grab the band with two hands and perform reps.

8 - Good Mornings  Video Example Loop band around your neck and place both your feet into each handle. The band should be taut when you stand up straight. Your feet should be shoulder width apart. Bend at the waist, keeping your back straight, bowing toward the ground. Keep your chin up, bend slightly at the knees and push your butt out as you bend. Straighten back to a vertical position to complete the rep.

9 - Squats  Video Example Stand on the band w/ your feet shoulder width apart. Have your arms at ninety degrees w/ your hands up by your head. The band should be taut. While maintaining your hands by your head, squat down by bending at the knee and sticking your butt out and down.

10 - Static Lunge  Video Example Loop band around your neck and place one foot into both handles. The band should be taut when you stand up straight. Place the foot that is in the handles a full step forward. Your other leg should be a step backward. Bend the knee on the back leg toward the ground. Your front leg will slightly bend at the knee as well. Keep the majority of your weight on your front leg. Be sure to switch feet after one leg is finished doing reps.

11 - Reverse Ab Crunch  Video Example Loop band around your neck and place one foot into each handle. Lean back slightly and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. Perform reps by bending your knees and pulling them in toward your chest while leaning forward. Release by leaning back into starting position and extending your legs back out. Optional: Loop band around the pole, facing pole and place your feet into the handles. Perform same motion but scoot back far enough so the band is taut. ***Note: Video Example not exactly as described above.

12 - Oblique Twist  Video Example Loop band around a pole (or other mounting point, i.e. doorknob). Loop one handle through the other one and tighten it. Only one handle should be usable. Step away from the mount point until the band is taut. Stand w/ your feet shoulder width apart, parallel to the pole w/ your arms chest height and outstretched. While keeping your arms locked out straight, twist at the waist so your torso faces away from the pole.

13 - Kneeling Crunch  Video Example If you have an overhead mount point (i.e. pull-up bar), loop the band around that. Get on your knees facing the mount. Grasping both handles, place your hands together beside your head w/ your arms bent at ninety degrees. You should be leaning forward slightly. The band should be taut, move away from the mount point if it is not. Keep your hips stationary and bend your waist so that your bent elbows travel toward your knees. Optional: An alternate grip is to place your hands behind your head. ***Note: Do not move your arms during this movement. They should remain fixed in place.

Hydrate, Rest and Recover. Good luck!!!