"Time for a fitness challenge! Time for a ‘social’ get together via Zoom!"
Complete this challenge any time before the 4th of July, and maybe it will become a regular routine to follow in these times to stay in shape.
Fitness experts claim that “pumping up the volume” to your daily walk can ensure you do not reach a loss of benefit in your routine. The goal of this “Canatara Challenge” is to focus on getting your heart muscle working harder on your walk by utilizing the outdoors.
INSTRUCTIONS: Printable PDF Instructions
Park your vehicle at the Christina St entrance.
Making your way in the direction of the animal farm, enter the Kiwanis Pavilion for your warm-up routine.
Warm up:
- March on the spot swinging your arms side to side for two minutes. Continue to march crisscrossing your arms in front of you for an additional two minutes
- Shoulder shrugs / Raise your shoulders to your ears then return to natural position/ ten times
- Arm circles / raising your arms parallel to the ground, circle them clockwise for ten repetitions. Reverse the circle for ten additional repetitions.
- Neck stretch/stretch neck to left/right/front and back
- Quad stretch/ Bend right knee and bring your heel to your buttocks/ hold ankle with one hand/hold thirty seconds. Repeat with left leg
- Knee bend/ bend and raise right knee in front of you bringing it close to your chest/ hold knee with both hands for thirty seconds / repeat with left knee
- Waist bend/ from standing position bend forward at hips/ slightly bend your knees moving hands toward the ground/ hold thirty seconds
Having completed your warm- up, proceed up the Pavilion ramp. Climb the steps and enter the platform. Looking out to the water complete ten overhead to high knee exercises. Raise your hands above your head. (one set) Raising your right knee bring your hands down to touch that knee/replace foot on the ground/return hands above your head/ repeat with left /complete six sets.
Exit the pavilion and continue forward. As you proceed you will see an “outdoor workout station on your left. If open, feel free to utilize ensuring you use proper form when executing the different machines.
Moving along, watch for the first telephone pole on your left. It is here that you will begin a pole length to pole length stop/start heart muscle routine. Beginning at the first pole you will either quicken your step considerably or go into a fast jog from that pole to the next pole. Once reached, you will walk to the next pole at your regular pace. Resume your quick step/jog from that pole to the next. Continue in this jog/walk sequence until you reach Alfred Street.
At this and every juncture gate you will walk over the ropes rather than through the gate.
Reaching “Canatara Path” you will continue your pole length to pole length routine utilizing the lamp posts on your left to do so.
As you pass the “outdoor workout station” at the tennis courts, you may wish to do a quick “work out” before moving along.
Ensure you resume your pole length to pole length routine.
Your next “Canatara Path” entrance has a rope fence. Proceed to the section of the fence on your far right. Step over that section, turn toward the next section and step over it, continue until you complete the rope fence at the entrance of the path
Continue your pole length to pole length routine on the “Canatara Path”
As you proceed along the path note the ten benches to your right. Stand in front of the first of these benches. (one set) raise your right foot and touch the bench. Raise your left foot and touch the bench. Complete six sets on every second bench as you make your way forward.
Turning right at the fish plant, walk past the memorial walkway and continue until you reach the first bench on your right.
Climb the hill directly behind that bench touching the wire fence at the top. Move slowly at the onset. Over time, challenge yourself to increase the number of times you climb; your ultimate goal will be to run up and down that hill.
Walk along the waterfront and enjoy the breeze; cherish the moment.
Proceed up the first path to the right. Also to your right, climb the hill entering the four-step area at the top. Using the bottom step, step up on it first with your right foot then your left. Perform ten of these step ups.
Looking out toward the water, perform ten squats before descending the climb and making your way back to the Canatara path.
Ensure to repeat the rope fence routine before heading toward Alfred Street. Also ensure, you resume your pole length to pole length routine at the first lamp post on your right.
Reaching the Louisa St sign begin your cool down. Appreciate the shade of the canopied trees and be sure to stay in the moment.
Re-enter the Kiwanas Pavilian to complete your cool down.
- Slowly walk around the perimeter of the Pavilion five times
- Lightly march on the spot for thirty seconds
- Quad stretch
- Waist bend
Return to your vehicle and have a phenomenal day !!!!
