• Fitness Junction

Take Away Workout

Here's a workout we've developed for you to do in the park, at the beach or in your back yard!

Warm up:

Be sure to take the time to do a warm up. Firstly do a lap around the park or 5 minute brisk walk wherever you are.


Now sprint the length of the park or open space, as fast as you can. Stop and hold a squat position to recover for at least 30 seconds.


  • Push Ups x 12 - recover for 30 secs and repeat 3 times

  • Bench Dips x 15 - do these on a wall or bench

  • Squats x 20 High Plank - hover for 45 secs

Repeat 3x

Download a Printable PDF Here

#exercise #onthego


224 Union St, Merewether NSW 2291, Australia

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Opening Hours


5.00am - 7.00pm



​6.00am - 10.00am




Fitness Junction is a personal training gym based in Newcastle, Australia.