Workout: Deer Park Circuit 2

Equipment Used: Soft ground area (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Optional: Timer (watch/phone/etc) for calculating rest periods

Tip: This could also be modified for indoor use however, just get creative!

Circuit #2

SUMMARY ***Stretch/Warmup Jumping Jacks (warm-up) Lunges (20 reps, walking) Squats (35 reps) Bulgarian Split Squats (20/leg) Pistol Squats (15/leg) Squat Jumps (25 reps) Box Jumps (30 reps) Calf Raises (20/leg)

Circuit #2 - Leg Nuke

We decided to start our own Manhattan Project with the purpose of bombing your legs! Our project is not atomic but I guarantee your quads will be burning as if they were irradiated after this workout. As opposed to some of our other workouts, this one is rep-based. You still want to be mindful of time but this is to monitor your rest periods. You want to keep them as short as possible to keep your leg pump high. The workout is essentially plyometric so move quickly but don't sacrifice form for speed. Keep rest periods at a maximum of 30 seconds. You want to aim to complete the entire "cycle" as fast as possible. Once the cycle is complete, take a longer rest (1 - 3 minutes) and then hit it again. You should be able to finish 3-4 cycles and feel the burn. Each exercise can be done with just bodyweight but you can use a set of dumbbells or a resistance band to add stress. Your legs are the largest muscle group in your body and can take the extra weight. If you start to tire when using the extra weight, just switch back to bodyweight to finish out. This allows a group of people w/ varying degrees of strength to all workout together. Most exercises have been covered by us before but there are video examples below to refresh your memory. There are a few new exercises that may prove very difficult initially. The videos below for those exercises include a "progression" to help you work up to the actual exercise. Use the modified versions explained in the progression initially.

Examples

Jumping Jacks Click For Video Example Walking Lunges: Click For Video Example Squat Presses: Click For Video Example Split Squats: Click For Video Example Pistol Squats: Click For Video Example Squat Jumps: Click For Video Example Box Jumps: Click For Video Example Calf Raises: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 6

Equipment Used: Timer (watch/phone/etc) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Highly Recommended: Resistance Band (medium and/or adjustable recommended) Highly Recommended: One pair of heavy dumbbells

Tip: This could also be modified for indoor use however, just get creative!

Circuit #6

SUMMARY ***Stretch/Warmup Jumping Jacks (warm-up) Mountain Climbers Walking Lunges (weighted/incline) Calf Raises Squats Press Burpees Romanian/Stiff-Legged Deadlift High Knees Wall Sit Hip Bridge/Raises Squat/Box Jumps

Circuit #6 - Leg Armageddon

Is this madness??? No, this is LEG DAY!!! One of the most effective ways to grow/sculpt a muscle group is to target it specifically. We all dread leg day but secretly love it. It is what separates the casual gym-goer from the turly hardcore. Don't be that guy/gal at the pool or beach with ripped arms but stick legs! It will get real old wearing sweatpants everywhere to cover your Olive Oil legs up, lol. Since the entire workout is leg specific, we decided to not superset each exercise. You can specify a set amount of reps if you wish but for our group environment, using a timer is best. The main focus is to be actively working the entire time period and not rest. Even if you have to do an easier or modified form of the exercise, keep moving! Don't cheat yourself. Each exercise can be done with just bodyweight but it's best to use a heavy set of dumbbells or a resistance band to add stress. Your legs have the largest muscles in your body so it's important to provide them with a challenge. If you become fatigued during the alloted time, simply switch to using bodyweight only. Many of these exercises are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Jumping Jacks Click For Video Example Mountain Climbers: Click For Video Example Walking Lunges: Click For Video Example Calf Raises: Click For Video Example Squat Presses: Click For Video Example Burpees: Click For Video Example Romanian/Stiff-Legged Deadlift: Click For Video Example High Knees: Click For Video Example Wall Sit: Click For Video Example Hip Bridge/Raises: Click For Video Example Squat Jumps: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!