Outdoor fitness equipment

[Music]

Hi, I'm Jarrod. I'm an exercise scientist for the City of Unley and welcome to these instructional videos.

The purpose of these videos is to provide you with some simple tips so that you can head down to your local park and use the equipment safely and effectively.

We're blessed here in South Australia to have so many beautiful parks equipped with gym equipment. So why not take advantage of it?

Contact your local council to find out where the location of your nearest park is. So let's get into it.

So when engaging in any physical activity it's important that we warm up.

Today we'll go through four warmup options that you'll be able to include into your routine that will get you warmed up and ready to go.

First one, just some marching on the spot, nice and easy. Marching on the spot, some blood flowing, the muscles warm, get that lower body warmed up.

30 seconds of marching on the spot and we'll move on to the next warmup.

So the next warmup is just some arm circles. Small arm circles to begin with and then we slowly get bigger. Get even bigger so we're doing some big arm circles, and then we slowly get down to some smaller arm circles, back to the start.

30 seconds of arm circles and we'll move on to the next warmup.

So the next warm up is just some side steps. So just back and forth, right and left, nice and easy. Get that lower body warmed up.

Just some side steps, back and forth, 30 seconds of side steps and we'll move on to the next warmup.

So the next warmup is just some arm reaches. Just some reaching up high, start with reaching up, higher, get right up there. Reach to the side, make sure we're rotating with the arms. We can go down.

30 seconds of arm reaches. Try two rounds of that warmup and you'll be ready to go.

So first up we've got the leg press. So the leg press is going to help strengthen the big muscles in the front of our legs called the quadriceps.

Now strengthening these muscles is going to help with things like pushing up from the seated position or getting up from the floor.

So we've taken a seat, got both feet planted on the pad. From here all we're doing is pushing off with our feet, making sure we push through our heels. So pushing the weight through our heels until we've got a slight angle at the knee, and then we're slowly going back down.

One more time, pushing the weight through our heels. Slight angle at the knee and then slowly back down.

And that's the leg press. Have a 60 second break and we'll get into the next one.

So the next one is the lat pull down. So the lat pull down is going to help strengthen the large muscles in our upper back, as well as the muscles in our front of our arm.

Now if you find yourself on the ground it's going to be these muscles that are going to assist in pulling yourself back up to a standing position.

So we're taking a seat, feet are firmly planted on the ground. Grab a hold of the handles, from here all we're doing is pulling down to the bar just underneath our chin. Squeezing those shoulder blades and then slowly back up.

One more time, pulling down bar just underneath the chin, squeeze those shoulder blades and then back up again.

And that's the lat pull down. Have a 60 second break and we'll get into the next one.

So the next exercise is the chest press. The chest press is going to help strengthen big muscles in your chest as well as the muscles in the back of your arm.

Now strengthening these muscles is going to help with things like pushing up from a seated position, and also pushing up off the floor.

So we've taken a seat, feet are firmly planted on the ground. Place our hands on the handles. From here all we're doing is pushing with the arms until we have a slight angle at the elbow.

You feel a nice squeeze in the chest and then slowly back down. One more time pushing, slight angle at the elbows, squeeze that chest and then slowly back down.

That's the chest press. Have a 60 second break we'll get into the next one.

Next exercise is the push up. Now the push up is going to help strengthen the large muscles in our chest as well as the muscles in the back of our arm. Now strengthening these muscles is going to help with things like pushing up from a seated position as well as pushing up off the floor.

So we're standing about an arm’s width away. We'll grab a hold of the bar with a nice straight body.

We're just lowering the chest to the bar and then we're pushing back off until we have a slight angle at the elbow.

One more time, back lowering that chest down, and then pushing back up. And that's the push up.

Thanks for watching this video. I hope it's encouraged you to get outdoors and engage in different kinds of physical activity.

[Music]

Hi, I'm Jared. I'm an exercise scientist for the City of Unley and welcome to these instructional videos.

The purpose of these videos is to provide you with some simple tips so that you can head down to your local park and use the equipment safely and effectively.

We're blessed here in South Australia to have so many beautiful parks equipped with gym equipment, so why not take advantage of it? Contact your local council to find out where the location of your nearest park is.

So let's get into it. When engaging in any physical activity it's important that we warm up.

Today we're going to go through four options that'll get you ready for your routine.

First one is we're just going to jog on the spot. Nice and easy. Getting the blood flowing, getting the muscles nice and warm.

Increase the intensity if you like, or slow it right down. Go at your own pace.

Make sure you're comfortable. 30 seconds of that one and we'll move into the next warmup.

So the next warmup is some jumping jacks. So we're just going to start with the jumping jacks.

Get some upper body movement going. Same again, you can increase the intensity if you like, or slow it right down.

30 seconds of jumping jacks and we'll move into the next warmup.

So the next warmup is your upper body warmup. We're going to get into some punching, just some punching straight out in front.

Nice and easy. We can go up high, we can go to the sides, then we can go down low and even do some uppercuts.

30 seconds of punching and we'll move into the next warmup.

So the next warm up is just your body weight squats.

So feet at shoulder width apart and all we're doing is just dropping down as if we're sitting in a chair.

Straight down, up and down. Can increase the intensity if you like or we can slow it down to a really controlled movement.

30 seconds of bodyweight squats and we're ready to go.

So the first exercise is the lat pull down. The lat pull down is going to help strengthen the muscles in your upper back, as well as the muscles in the front of your arm.

So we take a seat, feet are firmly planted on the floor. We reach up to the handles, either handles whatever's comfortable for you.

From here all we're doing is pulling in a nice controlled manner. You'll feel a squeeze in the shoulder blades on the way down, on the way up one more time.

Squeeze those shoulder blades, and then nice and easy on the way up. That's the lat pull down.

So in between each exercise we're going to do what's called an active rest.

Now an active rest just means we're going to be active between each exercise rather than being stationary.

So first up we're just jogging on the spot. Jogging on the spot for 30 seconds, making sure we'll keep moving.

Jog on the spot for 30 seconds, then take 15 seconds, have a break and we'll move into the next exercise.

So next exercise is what's called a leg press. A leg press is going to help strengthen the large muscles in our upper leg called the quadriceps.

So we'll take a seat. Place both feet firmly on the pad.

From here all we're doing is pushing off with our feet, and we want to make sure that we're pushing through our heels and not our toes.

So feel the weight through your heels. So pushing off until we've got a slight angle at the knee and then we're going to come back down nice and slow.

Once again pushing through the heels, sliding up the knee, and then slowly back down and that's the leg press.

So your active rest will be some body weight squats. So we go into some body weight squats, 30 seconds of body weight squats and then we'll move on to the next exercise.

So the next exercise is what's called a shoulder press. The shoulder press is going to help strengthen the big muscles around our shoulder joint.

We take a seat, feet firmly planted on the ground. From here, hold on to the handles, either one, whichever is comfortable for you.

From here all we're doing is just pushing straight up, leave a slight angle at the elbow and then slowly back down.

One more time. We're going up, leave that slight angle at the elbow, and then slowly back down. And that's the shoulder press.

So your next active rest will be some punching. So 30 seconds of punching in between these exercises. 30 seconds, increase the intensity.

[Music]

30 seconds of punching and we'll move on to the next exercise. So the next one is called the chest

Press.

The chest press is going to help strengthen the big muscles in our chest as well as the muscles in the back of our arm.

So we've taken a seat, feet are firmly planted on the ground. Grab on to the handles.

From here all we're doing is pushing out until we have a slight angle at the elbows, and you'll feel a nice squeeze in your chest, and then slowly back down.

One more time, pushing out, slight angle at the elbow, squeeze in that chest and then slowly back down. And that's the chest press.

Thanks for watching this video. I hope it's encouraged you to get outdoors and engage in different kinds of physical activity.