Al Barsha Pond Park Workout

Posted on Monday, October 24th, 2011 at 5:36 am


The fog has lifted and I finally made it out to the Barsha Park. 


This park is amazing… and I give you a guided tour with the help of one of the gardeners at the end of my video. 


As for the workout, it’s a timed challenge.  You must complete the workout in the fastest time possible, but of course without compromising form. 


I recommend that everyone keeps track of their reps, sets and time for future reference by writing down your results. 


Remember that quality is better than quantity and you’ll only be cheating yourself. 


It’s ok if you can’t do all of the repetitions or sets.  The most important thing is that you push yourself just a bit harder every time. 


That’s the only sure way that you’ll improve. 


A beginner version is included as always and the full details of the workout are below:




Workout Details:


There are 4 different exercises and you will do 20 repetitions for each exercise.  


Start your stop watch and perform the exercises one after the other. 


After you complete the first round of all 4 exercises, repeat the sequence twice more for a total of 3 sets. 


It’s ok to take a sip of water in between each round but just keep in mind that the clock is running.  You want to keep the workout as intense as possible.  


When you’re done, stop the timer and record your time. 


It should take you anywhere between 8 and 15 minutes to complete depending on your fitness level. 


Here is the sequence:


1. Jump Lunges x 20 reps: 

This exercise targets the thighs, glutes (bum), hamstrings, and calves.  The jumps  activate your cardiovascular system and helps increase power and strength in your lower body. Make sure that you land softly on the balls of your feet first and always keep your chest tall.  Do not lean forward at the waist.  Also make sure that your front knee stays between your toe and ankle as you lunge down.


2. Half Burpee Push-Up x 20 reps: 

This exercise targets the core, chest, shoulders, triceps, and stabilizer muscles of the upper back.  When you jump the feet out into the plank, make sure that your core is tight by sucking in your belly button towards your spine.  Keep breathing throughout the exercise.  Also make sure that your head, body, and legs are aligned when performing the push-up.


3. Sumo to Ski Squat Jumps x 20 reps: 

This exercise targets the lower legs and glutes (bum).  The jumps activate the cardio system and help increase power and strength in your lower body.  Always land softly on the balls of your feet when jumping.


4. Low Scissor Kicks x 20 reps: 

This exercise targets the core and hip flexors.  Make sure that you keep breathing throughout the exercise.


Repeat 2 more rounds of all 4 exercises.


Enjoy the workout and let me know what you thought of Al Barsha Park.


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