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Workout Guide

Regular physical exercise delivers a broad range of health benefits including heart and lung function, increased strength, increased mobility, reduced stress and maintaining a healthy body weight.

Fit-for-Parks exercise circuits are designed to help achieve these health benefits through the resistance of your own body weight. The way exercises are performed is an important factor in delivering effectiveness.

For cardio based exercises build and maintain a steady pace for the recommended period of time. For greater challenge, increase the pace of these exercises. For strength based exercises, slow and steady is the way to go. Performing repetitions too fast reduces effectiveness and increases risk of injury. Slower = more challenging = more effective.

So how long and how many?
If you have been exercising regularly and are comfortable that you hold a reasonable fitness level, start with the intermediate or advanced circuit. If you haven’t exercised for some time, the beginners circuit is the best place to start.

IMPORTANT: If you have a medical condition, are overweight, aged over 40 or haven’t exercised in some time, it is advisable to have a medical check up before you start an exercise program.

Beginners

Complete the circuit 1-3 times depending on fitness level. Also, if necessary, reduce the level of repetitions to avoid over exertion.

Cardio
1. Aerobic Cycle: 1-2 minutes
2. Elliptical Trainer: 1-2 minutes

Strength
3. Leg Press: 10 repetitions
4. Chest Press: 10 repetitions
5. Pull Downs: 10 repetitions

Essential stretching
Calf stretch
Hamstring stretch
Quadricep stretch
Shoulder stretch
Chest stretch
Back stretch

Total exercise time: 10-20 minutes

Intermediate

Complete the circuit 2-4 times depending on fitness level. Choose the number of repetitions to suit your fitness level.

Cardio
Aerobic Cycle: 2-3 minutes
Elliptical Trainer: 2-3 minutes

Strength
Leg Press: 10-15 repetitions
Chest Press: 10-15 repetitions
Pull Downs: 10-15 repetitions
Incline Push Ups: 10-15 repetitions
Body Pulls: 10-15 repetitions

Core
Sit-Ups: 10-15 repetitions

Essential stretching
Calf stretch
Hamstring stretch
Quadricep stretch
Shoulder stretch
Chest stretch
Back stretch

Total exercise time: 20-30 minutes

Advanced

Complete the circuit 3-5 times depending on fitness level. Choose the number of repetitions to suit your fitness level.

Cardio
Aerobic Cycle: 3-5 minutes
Elliptical Trainer: 3-5 minutes

Strength
Pull Downs: 10-20 repetitions with legs off the ground
Body Pulls: 10-20 repetitions on each leg
Push Ups: 10-20 repetitions
Leg Press: 5-20 repetitions
Pull Ups: 5-20 repetitions

Core
Leg Raises: 5-20 repetitions

Essential stretching
Calf stretch
Hamstring stretch
Quadricep stretch
Shoulder stretch
Chest stretch
Back stretch

Total exercise time: 40-60 minutes

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