So here we go...
NOTE: You will need a resistance band for this workout.
Begin your workout at the Aquatic Park pavilion steps. Utilize the steel rails to stretch out your calves, hamstrings, quads and upper body.
1. Sitting sideways on the concrete steps with your legs fully extended, wrap your resistance band around your feet and grab both handles for a set of Sit Down Rows.
- Sitting up straight with a firm grip on the handles, pull your arms/elbows back. Avoid swaying your upper body back and forth.
- Keep your elbows tight by your sides and bring your hands back to your oblique’s before releasing. Repeat. 2-3 sets of 10-15 reps.
- For increased intensity, pull back and hold for a half count after each rep and another 10sec count after each set.
2. Stay seated on the steps, bring your legs down in front of you and wrap the resistance band under your gluts for a set of Military Shoulder Presses.
- To start, grab both handles, sit up straight and keep the band on the outside of both shoulders.
- Bring both arms up above your head and lock out your elbows at the finish before releasing. Repeat. 2-3 sets of 10-15 reps.
- For increased intensity, hold arms up for a half count at the top of the exercise and another 10 sec count after each set.
3. Jogging along the paved path towards Fort Mason, you will see a set of stairs on your left. Utilize these stairs for a set of Calf Raises.
- Stand up straight and grip the side railing for balance.
- Place both feet parallel to each other and come to the top of your toes, squeezing your calves at the top before releasing slowly. Repeat 2-3 sets of 10-15 reps.
4. Continue your jog along towards Fort Mason and stop at the bottom of the quarter mile hill for a set of Hill Repeats.
- Hill repeats are a great way build strength in the hamstrings, calves, buttocks, and particularly the quadriceps, which don't get much work on the flat surfaces. (Tip: Take smaller steps. Pump your arms and raise your knees higher to get more energy into your running).
- Based on your fitness, repeat the hill 2-5 times.
- When running downhill you can get increased speed with less effort, so be careful not to take too long of a downhill stride to avid shin splints or other injury.
Wrap up your workout with a few cool down stretches and an easy jog back to Aquatic Park to loosen up your leg muscles.