Outdoor Exercise Circuit Guide. Standing Push Ups. Warm Ups. Balance Beam. Step Ups. Squats

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1 Outdoor Exercise Circuit Guide Standing Push Ups Slowly build up repetitions over time Warm Ups 1. Quad 2. Lower calf Place hands in a wide overhand grip with feet approximately one meter behind bar. Slowly lower yourself to bar & rise while keeping body straight. REPITITIONS: Upper calf 4. Hamstring Hold stretches for seconds Please consult your doctor before starting any exercise program and seek medical help if you experience symptoms such as: Discomfort or pain, Chest or other pain that could indicate a heart attack, including pain in the neck and jaw, pain travelling down the arm or pain between the shoulder blades, Extreme breathlessness, A very rapid or irregular heartbeat during exercise. Balance Beam Walk along beam with one foot on the ground and other foot on balance beam. Repeat with the other leg. REPITITIONS: 2 20 Step Ups Squats Step ups onto step up bench with one foot at a time. Push heel into step as you lift yourself up. Repeat other leg. REPITITIONS: 2 20 Squat backward slowly toward high bench and stand. Progress from actually sitting on bench to just touching bench. Push hips back as you lower down to keep weight centred. Push heels into ground as you stand up. REPITITIONS: 2 20

2 Outdoor Exercise Circuit Guide Upper body rotations Lunge onto Step Up Bench Stand one meter back from step up bench with feet hip width apart. Slowly lunge one foot forward onto bench landing with heel first. Push heel into bench to lift back to original position. REPITIITIONS: 2-20 Tricep Arm Bends Sit on bench, bend elbows to place hands on bars. Bend and straighten arms to lower and lift upper body. REPITITIONS: 2 20 Sit on bench with good posture and bent knees. Draw abdominal muscles in. Slowly rotate upper body side to side to touch bars while keeping chest up. REPITITIONS: 2-20 Knee raises Lay on bench, hold bars above head and draw in abdominal muscles. Slowly pull knees up toward chest and lower. Avoid arching your back at all times. REPITITIONS: 2 20 Lower body rotations High Pull ups Lying on back, hold bars above head. Draw in abdominal muscles and slowly raise knees to chest. Slowly rotate knees side to side. Avoid arching you back at all times. REPITITIONS: 2 20 Hold multi bars shoulder width apart and underhand grip. Slowly pull yourself toward bar and lower back to original position. Keep body straight by drawing in abdominal muscles. REPITITIONS: 2 20

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4 Intermediate Guide to Using Outdoor Static Exercise Equipment Stepping Stones Balance Beam Arms outstretched and placing one foot in front of the other, traverse the beam. REPS: 1 10 Walk across on alternate feet, or bringing feet together on each stone. REPS: Incline Bench Triceps Dip Bars Cross arms over chest, place feet under bar. Raise torso, using abdominal muscles, to sitting position. REPS: 1 20 Place hands on bars, with back facing away from equipment. Slowly lower your thighs and torso to a sitting position. REPS: 1-20

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6 Outdoor Static Exercise Equipment Stretches Guide

7 Outdoor Static Exercise Equipment Multi Bars Extra Exercises Guide Hanging vertical Knee raises Vault Swan stretch Step up Benches Alternate Tap behind

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