Fitness Loop

Station 1: Peace Park

Exercise Option 1: Plank

• Get in push-up position with forearms on ground

• Align elbows so that they are underneath shoulders

• Maintain position with back straight

• Hold for 1-2 minutes

This is considered an intermediate exercise

Exercise Option 2: Seated Curl Ups

• Sit with a tall posture near the front edge of a seat, feet securely on the ground
• Cross your arms over your chest
• Keeping your back straight, slowly lean back until your back is nearly touching the back of your seat
• Pause, and slowly return to your starting position
• Repeat 15-20 times

This is considered a beginner to intermediate exercise

Station 2: Brogden's Lane Area

Exercise Option 1: Jumping Jacks

• Stand with feet together and arms to sides
• Jump while raising arms and separating legs to side
• Jump again, returning arms and legs to starting position
• Repeat 40-50 times

This is considered a beginner to intermediate exercise

Exercise Option 2: Hamstring Curls

• Stand beside a solid object and hold for support
• Stand with your supporting leg being closest to your supporting object
• Maintain stable body alignment and bend your knee to bring your heel toward your buttocks
• Repeat 8-12 times

This is considered a beginner to intermediate exercise

Station 3: Port Hope Library

Exercise Option 1: Push-Ups

• Start in plank position with hands under shoulders
• Slowly lower your body as one unit towards the ground
• Once your chest is 2-inches from the ground, return to starting position
• Repeat 15-25 times

This is considered an intermediate exercise

Exercise Option 2: Hip Extensions

• Stand in front of a solid object and hold for support
• Stand on one leg and extend the opposite leg forward, flexing the hip of the working leg
• Lift, pause, then return to the starting position
• Repeat 8-12 times on each leg

This is considered a beginner to intermediate exercise

Station 4: Riverside Park

Exercise Option 1: Squats

• Start in standing position with feet hip-width apart
• Bend knees and squat down
• Squat lower until thighs are just past parallel with ground
• Squat up by straightening legs
• Repeat 10-15 times

This is considered a beginner to intermediate exercise

Exercise Option 2: Standing Leg Lifts

• Stand beside a solid object for support
• Stand with you supporting leg being closest to your supporting object
• Slowly lift your leg to the side to abduct your hip, pause, and return to your starting position
• Maintain upright posture, do not lean
• Repeat 8-12 times on each leg

This is considered a beginner to intermediate exercise

Station 5: Farley Mowat Park

Exercise Option 1: Burpees

• From a standing position, lower your body into a squat

• Extend your body up into a push-up position, do a push-up

• Return to a squat position and jump from this position

• Repeat 5-10 times

This is considered an intermediate exercise

Exercise Option 2: Heel Raises

• Stand in front of a supporting object
• Lift up on your toes and pause
• Slowly lower back down and repeat
• Repeat 8-12 times

This is considered a beginner to intermediate exercise

Station 6: Kinsmen Park

Exercise Option 1: Lunges

• From a standing position, step forward with one leg

• Lower hips until both legs are bent at 90 degrees

• Keep back straight, shoulders back and chin up

• Repeat 5-10 times

This is considered a beginner to intermediate exercise

Exercise Option 2: Sit to Stand

• Sit half-way on a bench with you back straight
• Stand up using your hands to push up from the seat
• Sit back down in a controlled manner
• Repeat 8-12 times

This is considered a beginner to intermediate exercise