The Bondi Park Outdoor Gym is located in Bondi Park, Bondi Beach, and can be accessed via Campbell Parade. This gym has calisthenics equipment in a hub designed for strength training.
A sea side workout designed for full body strengthening with a mix of upper body, lower body, and core strengthening exercises. Aim to complete 3 rounds of the circuit. Adjust as needed.
Jog x 5 min along promenade. [Walking Path]
Monkey Walks x 2 [Monkey Bars]
Reach from one bar to the next along the bars.
Bench Dips x 12 [Bench Dip Bars]
Holding onto bars with feet straight out in front, lower bottom towards the ground, then straighten arms.
Incline Leg Raises x 12 [Incline Bench]
Lying on your back holding onto the bar, use core to pull toes up towards the sky, then lower.
Incline Push Up x 12 [Push Up Bar]
Hands on bar in plank position. Lower chest to bar then straighten arms.
Forward Log Hops x 5 [Log Hop]
Jump with both feet at the same time over each of the 4 logs.
Inverted Rows x 12 [Horizontal Bar]
Holding onto the bar, walk feet out so shoulders are hanging below hands. Pull chest to bar then slowly lower.
Split Squats x 8 [Bench]
Step one foot behind you onto the bench, bend the standing leg into a lunge position with knee over toes, then straighten. Repeat full set on one leg, then the other.
Jump Pull Ups x 8 [Pull Up Bar]
Jump to grab onto the bar and bring chin above bar height. Slowly lower back to the ground.
Pec Stretch x 30 sec [Stretch Station]
Place forearm on post with elbow at shoulder height. Turn away from that arm and hold.
Quad Stretch x 30 sec [Stretch Station]
Pull heel to your bottom. Try to keep knees in line with each other. Hold.
Standing Hamstrings x 30 sec [Stretch Station]
Place one heel on post at knee height. Keep knees straight and bend forward until you feel a stretch.
Calf Stretch x 30 sec [Stretch Station]
Leaning against post, step one foot backwards which keeping knee straight and toes pointing forward. Hold.
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Some of the equipment at this location has exercise instructions to help with your workout – thanks to a_space.
Please note: Equipment in the videos may not match the equipment at this location exactly.