Top 5 Park Workouts

BillBurgosBy Bill Burgos
Strength & Conditioning Coach


As the current head strength and conditioning coach of the Orlando Magic, and former strength and conditioning coach for the New York Knicks, staying active isn’t only a priority for me… it’s my job.
What’s great about this park fitness routine, is that you have the opportunity to get stronger and fit-ter, while enjoying the beautiful parks that Queens has to offer.
I will provide instruction for these basic but effective bodyweight exercises: Pull-ups, Dips, Step-ups, Sit-ups, and High Intensity Interval Training (HIIT). This regimen will help improve stability, balance, overall strength and burn calories.
These simple bodyweight exercises, in collaboration with HIIT Training can be easily executed in your local parks.
Not every park has a “workout area,” so my #1 HIIT workout  can be executed any park with a track, field or even a small multi-purpose area.
To get the most out of your training session outdoors, create a fitness map in which you will create several stations that have a designated body weight exercise in which you can either walk to,  jog to, or sprint to each station, which increases the intensity of the workout.
So, work hard and have fun while you, “GET BETTER, WHILE ENJOYING THE WEATHER!”



Juniper Valley Park West – Middle Village

HIIT (High Intensity Interval Training)
Target Areas:
Cardiovascular Conditioning – Total Body Conditioning
Warm-up by stretching, jogging and doing some dynamic mobility work, (squats, lunges, jumping jacks, etc.) in order to get your body primed and ready for HIIT Training.
A HIIT workout on the track will combine jogging , sprinting and bodyweight exercise to maximize fat burning, strength building and cardiovascular capacity.
HIIT Circuit:
1.  Jog for 30 seconds
2.  Sprint for 15 seconds
3.  Bodyweight exercise for 30 seconds (squats, lunges, planks, pushups, etc.)
4.  Rest for 30 seconds
Repeat for 5 sets

parks_workout_pullupsPull Ups
Target Areas:
Upper Back – Core – Arms
Place your hands shoulder-width apart on the bar with an overhand grip, and let yourself hang from the bar while engaging your core.
Pull your body up with your legs slightly forward in order to engage your core.
Once your chin reaches the bar,  begin to lower yourself back to the starting position.
Sets: 3


Victory Field – Woodhaven

Reps: 10-15  
Rest: 1 Minute

Sit Ups
Target Areas:
Core – Abs – Obliques
Have your knees bent and the balls of your feet and heels placed flat on bench.
Tighten your abdominal muscles gently by drawing in your belly button to your spine.
Lift your torso up from the bench until you’re at a ninety-degree angle or when the elbows are on, or past, the knees.
Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground.
Sets: 3

Reps: 15-20

Rest 1 Minute

Target Areas:
Chest – Triceps – Core


Marconi Park – Jamaica

Start with your hands on the bar, shoulder width apart in a 90 degree angle.
Begin to push yourself up (make sure that your arms are fully extended) while activating your core, ensuring that there is an imaginary straight line from your shoulders all the way down to your ankles.
Once you are in the up position, begin to lower yourself down to a point where your arms are at a 90 degree angle.

Sets: 3

Reps: 20-25

Rest 1 Minute


Juniper Park East – Middle Village

Step Ups
Target Areas:
Quads – Glutes – Hamstrings
Begin with one leg on the bench and the other leg on the floor.
The quad muscle of your leg on the bench should be parallel with the park training surface to avoid placing any unwanted stress on the knee.
Step up onto the bench while flexing the opposite knee.
Once you are in the up position you will be standing on one leg for balance.
Lower yourself back to the starting position and then repeat with the opposite leg.
Sets: 3

Reps: 15-20

Rest 1 Minute

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Posted by on Jun 7 2015. Filed under Featured Articles, Top 5. You can follow any responses to this entry through the RSS 2.0. You can leave a response or trackback to this entry

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