Workout: Mueller Lake Park Circuit 3
|
|
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/li>
- Optional: Pull-Up bars
- 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 are 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 #3 - HIIT Style
|
"Superset to make 'em sweat!!!"
The circuit has been getting stale so we decided to switch things up and go for a more high-intensity style workout. 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 15 seconds. Without rest, move onto the next exercise in the superset and knock out reps of that for 15 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
*** INTENSITY TIP: If you find the circuit too easy initially, make sure you are doing the weighted and/or most advanced version of each exercise. If you already are then increase the length within the superset to 30 seconds per exercise, but do not increase the rest time. So do 30 seconds of part "A" and then immediately into 30 seconds of part "B". You can also optionally increase the time spent compound movements up to one full minute. BEAST MODE: ON
|
SUMMARY
***Stretch/Warm-up
- Seated Bicep Curls into Reverse Flys
- High Knees into Shoulder Press
- Burpees
- Bent Over Rows into Triceps Kickbacks
- Static Lunges into Wall Sit
- Mountain Climbers
- Push-Ups into Plank
- Lying Kicks/Bicycles into Chest Press/Fly
- Squat Jumps (or Box Jumps/Step-Ups)
- Optional: Pull-Ups / Chin-Ups
- Optional: 1-2 mile warm down run/walk
|
Stretch / Warm-up
Loosen your muscles (both upper/lower body). Stretch out and hydrate.
|
1 - Seated Bicep Curls into Reverse Flys Superset
A - Seated Bicep Curls
Click For Video Example
Get seated on a park bench or similarly raised flat area. Grab one dumbbell and lean over slightly with your legs open wide. Place your arm with the dumbbell inside of your leg with the back of your elbow resting against your inner thigh. Start completing reps of curls. After 15 seconds, grab your other dumbbell and immediately start Reverse Flys.
B - Reverse Flys
Click For Video Example
After completing your curls, remain seated on the bench. Grab your other dumbbell, place your legs tightly together and scoot up to the edge of the bench. Lean all the way over until your chest is touching your legs. Start with your dumbbells under your legs and complete reps of reverse flys. Complete as many reps as you can for the remaining 15 seconds.
C - Rest 30 seconds
Repeat the entire superset at least three times w/ rest in between sets.
|
2 - High Knees into Shoulder Press Superset
A - High Knees
Click For Video Example
With no weights in hand but nearby, stand up straight w/ your feet shoulder-width apart. Begin an exaggerated in-place run, making sure to bring your knees as high as possible into your torso area. Maintain this running motion for 15 seconds. After 15 seconds, bend down and grab your weights, moving into Shoulder Presses.
B - Shoulder Press
Click For Video Example
After completing your high knees, grab your weights and remain standing. Move the dumbbells into position near your head with your arms bent at a 90 degree angle facing upward. We will push the dumbbells upward into the sky until they touch at the top to perform a rep. Knock out as many reps as you can for 15 seconds.
C - Rest 30 seconds
Repeat the entire superset at least three times w/ minimal rest in between sets.
|
3 - Burpees
Click For Video Example
Stand up with feet shoulder-width apart and plenty of clear space around you. With no weights in hand we want to first drop down from a standing position into a crouched position. Knees bent and your hands on the ground and a little more than shoulder width apart. While crouched, kick both legs back and have your legs rest on your toes so that you're in a push-up position. Perform one push-up.
Bring your legs back toward your hands and scoot your feet forward so that you are crouching again. Now stand up quickly and push your body to jump off the ground a few inches. Stretch your arms into the sky as you jump. This completes a rep. When you land, start into the burpee motions again. Repeat as many reps as possible within 30 seconds. This completes a set. Rest 30 seconds and repeat. Knock out at least three sets w/ minimal rest between sets.
|
4 - Bent Over Rows into Triceps Kickbacks Superset
A - Bent Over Rows
Click For Video Example
Stand with your feet fairly close together. Bend your knees slightly and bend over at a 45 degree angle with your back straight. Grasp your dumbbells with wide overhand grip and place them close together, hanging down in front of you. Pull your arms back and pull your dumbbells up toward your shoulders. Since you are bent over and have the dumbbells overhand, your elbows should bow out away from your body at about 90 degrees. Keep bending your elbows until they pass the angle created by your back. Return to starting position to complete a rep. Complete as many reps as possible within 15 seconds then start Triceps Kickbacks.
B - Triceps Kickbacks
Click For Video Example
Stand in the same bent over position as you would for Rows. This time start with your elbows tucked in close to your body and your arms bent upward. Your weights should rest near your shoulders in a position similar to having ski poles tucked under your armpit. To perform a rep you want to slowly swing both weights around, downward and then back until both warms are fully extended and slightly behind our backs. Return to starting position to complete a rep. Perform as many reps as possible in the remaining 15 seconds.
C - Rest 30 seconds
Repeat the entire superset at least three times w/ minimal rest in between sets.
|
5 - Static Lunges into Wall Sit Superset
A - Static Lunges
Click For Video Example
Stand with one foot forward and the other one back, about 3ft apart. You can optionally hold dumbbells in each hand to make it more challenging. Bend your knees to lower your body toward the ground. Your rear knee should touch (or come close to) the ground. Your front knee should bend but make sure it doesn't move in front of your toes. Once lowered, push through your front heel to return to the raised position and make sure to keep your torso straight. Perform as many lunges as you can for 15 seconds.
B - Wall Sit
Click For Video Example
Find a wall, pole or other vertical surface, turn around and face your back to it. Push your hips, lower back and shoulders against a flat, vertical surface. Walk your feet out so that you can lower your body down until your legs are at a 90 degree angle. Push through your heels. You can have rest your hands behind your head, on your hips, at your sides or on your thighs. If the exercise is too hard, raise your legs so that they are slightly wider than 90 degrees. If the exercise is too easy, you can hold weights in one or both hands to increase difficulty. Hold for 15 seconds.
C - Rest 30 seconds
Repeat the entire superset at least three times w/ minimal rest in between sets. Alternate the rear leg each set for the lunges.
|
6 - Mountain Climbers
Click For Video Example
Get down into a push-up position. With your hands planted the entire time, bring one knee forward toward your chest and rest on the balls of your toes. To perform a rep, simultaneously pull your other knee toward your chest while kicking the leg with the bent knee backwards into a straight position. Essentially switching places. Repeat as many reps as possible within 30 seconds. This completes a set. Rest 30 seconds and repeat. Knock out at least three sets w/ minimal rest between sets.
|
7 - Push-Ups into Plank Superset
A - Push-Up
Click For Video Example
Find a soft area to kneel down. Get into the front leaning rest position w/ your legs extended. Start completing reps of push-ups. After 15 seconds, get back onto your knees and move immediately into the Plank.
B - Plank
Click For Video Example
After completing your push-ups, remain on the ground. Get face down to the ground, resting on the forearms w/ palms flat on the floor. Push off the floor, rising onto your toes and rest on your elbows. Keep your back flat and form a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 15 seconds to finish the set.
C - Rest 30 seconds
Repeat the entire superset at least three times w/ minimal rest in between sets.
|
8 - Lying Kicks/Bicycles into Chest Press/Fly Superset
A - Lying Kicks/Bicycles
Click For Video Example
Find a soft surface and lie down. Tilt your head forward so it is slightly off the ground. Place your hands under your butt to support your lower back. Raise both your feet off the ground a few inches w/ your legs out straight. Now raise your left leg to a 45 degree angle while leaving the right leg out straight. Lower the left leg, keep it straight and then raise the opposite leg 45 degrees. Repeat and alternate to perform reps. Maintain reps for 15 seconds.
Optional: If you do not like flutter kicks, lie on your back and perform the following: Optional Video Example. In the same lying position as flutter kicks, place both hands behind your raised head. We will instead bring your left knee in toward right elbow and attempt to make them touch. Keep your right leg out straight. Return to the start position & perform a rep w/ the other leg. Repeat and alternate to complete multiple reps.
B - Chest Press/Fly
Click For Video Example
While still lying on the ground after your kicks/bicycles, grab two dumbbells. Lie flat on your back and place your arms at 90 degrees, holding the weights in the air. Press them upward and extend your arms straight until the weights touch. Then return to your 90 degree position. Perform as many reps as possible in the remaining 15 seconds.
Optional: If you prefer, you can lie on your back and perform the following: Optional Video Example. In the same position as chest presses you want to have your forearms at a 45 degree angle or lower with respect to the ground. Weights in hand you will bring both weights together over your chest, slowly swinging your arms up in a semi-circular motion. Return to the starting position to perform a rep.
*** Intensity Tip: With either the press or the fly, you can perform leg raises while doing your chest exercise to hit your abs simultaneously.
C - Rest 30 seconds
Repeat the entire superset at least three times w/ minimal rest in between sets. Alternate the rear leg each set for the lunges.
|
9 - Squat Jumps (or Box Jumps/Step-Ups)
Click For Video Example
Get into a standing squat position, feet a little bit more than shoulder-width apart. You will squat down, bending your knees and lowering your butt down as if sitting in a chair. Bend your arms and bring your hands upward and toward you as you squat. Once fully lowered, explode back up through a standing position. Pushing through your heels and jump off the ground while extending your arms over your head into the air. Repeat as many reps as possible within 30 seconds. This completes a set. Rest 30 seconds and repeat. Knock out at least three sets w/ minimal rest between sets.
Optional: If you don't like squat jumps or become fatigued before the set is complete, perform the following: Optional Video Example Find a sturdy, raised surface that can support your weight. Stand w/ feet shoulder-width apart. Jump onto the raised surface, pause a second and then either step, fall or jump back down. Repeat to perform reps.
Optional: If you can't do squat/box jumps or become fatigued before the set is complete, perform the following: Optional Video Example. Alternating each leg, step up onto the raised surface and then bring your trailing leg up beside it. Step down carefully with each leg and repeat.
*** Intensity Tip: If you find squat jumps to easy you can step it up by throwing in split squats between squat jump reps. You can view an example of how to do split squats here: Optional Video Example Like a squat jump, explode into the air but land in a lunge position with one leg to the rear and the corresponding knee close to the ground (do not touch the ground). Jump back into the air and alternate your rear leg. This completes a rep. Throw in a few reps of these between jump squats to mix things up.
*** Intensity Tip: If you find squat jumps to easy you can perform them with weights in hand. Since you have to carry weights, you may have to change your squat jump form to accommodate the weight and not hurt yourself. A common method to squat jump with weights is to perform a "Sumo" squat jump. An example can be found here: Optional Video Example You want to grab a dumbbell and hold it with both hands vertically by one end. Your legs should be more than shoulder-width apart with your toes pointed slightly outward. Your arms should be fully extended downward in front of you, holding the weight centered. When you squat, attempt to touch the bottom of the weight to the ground while bending your knees and not your back. Try to stay upright as much as possible and don't bend over too much. Your legs should be doing the work. Touch the weight to the ground, push through your heels and then explode back up, jumping off the ground slightly. The height on your weighted sumo squat jump will be smaller than a normal squat jump.
|
10 - Optional Pull-Ups / Chin-Ups
Video Example (Assisted)
Find a set of pull-up bars (if none available, skip this exercise or perform Delt Rows off a park bench). Perform as many pull/chin-ups as you can un-assisted. If a workout partner or sturdy cooler is available, perform as many assisted pull/chin-ups as possible. Rest 30-60 seconds between sets.
Optional: If no pull-up bars are available, perform the following: Delt Rows Video Example
Optional: You can use a lower hanging pull-up bar and a sturdy cooler to perform assisted pull/chin-ups.
Optional: If you have a friend available, you can bend your knees and have a friend assist you by pulling up on your knees.
|
11 - Optional Run
If you're still up for it, either walk or jog a short 1/4 to 1/2 mile course around the park. Walk the entire route to cool down or if you're not tired yet, perform alternating sprints and jogs every 1/8 mile. Walk it out an extra 1/8 mile at the end to cool down after.
Optional: You can hit the sidewalk and follow it around for a 2 mile course.
|
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
|
