10 PARK WORKOUT
EXERCISES YOU CAN DO
AT CENTRAL PARK.
Plantation Central Park gives us room to move outdoors. That's why we bring the decked-out OutFit van: TRX straps, kettlebells, slam balls, and bands roll up every Wednesday and Friday in October so you don't have to own a thing. Here are 10 moves to try solo with your own gear, plus a preview of the equipment-led training you can expect at GYAO.
WHY TRAIN OUTSIDE?
Fresh air, vitamin D, uneven terrain that wakes up muscles that treadmills put to sleep. Park workout exercises also strip away the mirror-and-machines vibe — what's left is movement, breath, and the person next to you.
You don't need a full gym, but you DO get better workouts with a few smart tools. The good news: on October Wednesdays and Fridays we bring them all. If you want to train at Plantation Central Park on your own time, a small kit also goes a long way.
WHAT THE VAN BRINGS
Every October session, free to use. This is the kit you'd otherwise have to buy:
- TRX suspension trainers (powered by TRX)
- Kettlebells, 8–32 kg
- Slam balls, 10–30 lb
- Resistance bands, light to heavy
- Battle ropes
- Plyo boxes & agility ladder
SOLO KIT: WHAT TO BUY
Training at Plantation Central Park on your own time? You don't need a garage gym. This three-piece kit fits in a backpack and covers much of what we do on Wednesdays and Fridays:
- TRX straps. The single best buy. Pack down to the size of a sandwich, turn any sturdy tree limb into a cable machine.
- One kettlebell. 16 kg for most men, 12 kg for most women. One bell does swings, squats, presses, rows, carries.
- A slam ball or sandbag. 20 lb is a great starting point. Adds explosive work and odd-object carries.
No budget for any of it? Come to a session. Seriously. We bring all three, and your first GYAO session is free.
THE WARM-UP
5 minutes. Non-negotiable. Don't skip this.
- 30 jumping jacks
- 10 slow bodyweight squats
- 10 arm circles each direction
- 10 walking knee hugs per side
- 10 walking quad pulls per side
- 5 inchworms with a push-up
10 PARK WORKOUT EXERCISES
1. TRX Rows
TRX straps slung over a shade-tree limb (or our van's rig on session days)
Lean back, palms facing in, pull the chest to the handles. 10–15 reps, 3 rounds.
Walk your feet forward to make it harder. Drive the elbows back — don't shrug.
2. Kettlebell Goblet Squats
One kettlebell (we bring 12–24 kg on session days)
Hold the bell at your chest, feet shoulder-width, sit between the heels. 12 reps, 3 rounds.
Chest proud, knees track the toes, full depth before you stand.
3. TRX Single-Leg Squats
TRX straps for balance assist
Hold the handles, lift one foot just off the ground, sit back into a one-leg squat. 6–8 reps each side, 3 rounds.
Use the straps for balance, not pulling. Sit DOWN, not back.
4. Kettlebell Swings
One kettlebell, 12–20 kg
Hinge at the hips, hike the bell back, snap the hips forward to chest height. 15 reps, 5 rounds.
It's a hinge, not a squat. The hips drive the bell — arms are rope.
5. Walking Lunges
An open lawn or the paved loop
Long step forward, drop the back knee toward the ground, push through the front heel. 20 total steps, 3 rounds.
Torso tall. If the front knee shoots inward, slow down and rebuild the path.
6. Push-Ups (Three Ways)
Grass or pavement
Start incline (hands on a tree trunk or curb), graduate to the ground, then elevate feet on a slam ball. 8–12 reps, 3 rounds.
Squeeze the glutes, ribs down, hands directly under the shoulders. Quality over quantity.
7. Slam Balls
A 10–30 lb slam ball (yes, the van has them)
Raise overhead, full extension, then slam to the ground with intent. Catch on the bounce. 10 reps, 4 rounds.
Cathartic and conditioning in one. Drive with the lats, not the lower back.
8. Paved-Loop Sprints
The park's paved walking path
Mark 30 yards. Sprint, walk back, repeat. 6–10 rounds.
Pump the arms, lean slightly forward, drive the knees. Rest until you can breathe through your nose.
9. TRX Plank with Knee Tucks
TRX straps, feet in the foot cradles
High plank with feet suspended. Tuck both knees to the chest, return slow. 10 reps, 3 rounds.
Hips don't sag, hips don't pike. One straight line shoulder to heel between reps.
10. Farmer Carries
Two heavy kettlebells (or two loaded sandbags)
Pick up the load, walk tall down the paved loop for 30–40 yards, set it down with control. 3 trips.
Shoulders down and back, ribs stacked over hips. If you're leaning, the load is too heavy.
PUT IT TOGETHER: A 30-MIN PARK WORKOUT
Want a ready-made routine? Pair these moves into a circuit:
- 1Warm-up (5 min)
- 2Round 1 — Kettlebell Swings + Push-Ups + TRX Plank (3 rounds)
- 3Round 2 — Goblet Squats + TRX Rows + Walking Lunges (3 rounds)
- 4Finisher — 6 × 30-yard sprints on the paved loop
- 5Cool-down — slow walk + 3 min of stretching
SKIP THE SHOPPING.
Every Wednesday and Friday in October we roll the TRX-geared van into Plantation Central Park for GYAO, Marina's glute-focused session. Your coach will dial the workout to your level, and your first session is free.
See the Schedule →
FAQ
Do I need to bring equipment to GYAO sessions?
No. The TRX-geared van shows up with TRX straps, kettlebells, slam balls, bands, and ropes. You bring water and a friend.
Where are the October sessions?
Meet us at the Plantation Central Park AM Spot, 9151 NW 2nd St, Plantation, FL 33324.
What should I buy if I want to train the park solo?
Three things, in order: TRX straps, one kettlebell (12–16 kg for most people), and a slam ball or sandbag. That kit fits in a backpack and covers swings, squats, presses, rows, carries, and conditioning.
How long should a park workout be?
30–45 minutes. Long enough to get real work in, short enough that you actually do it. Quality reps beat 90 minutes of going through the motions.
Can beginners do these exercises?
Every one of them scales. Lighter bell, shorter sprint, easier TRX angle. Or come to a session — a coach will walk you through each move at your level.