Brooklyn Workout

Brooklyn/Prospect Park workout

This workout takes place in client’s neighborhood and in Prospect Park.  The exercises that start the workout are the “Dirty Dozen,” which consists of sprinting up a 60-yard, 45 degree hill.  The “Dirty Dozen” is a series of sprints, in 4 directions, 3 times each.  Then we jog to Prospect Park where we do steps, “surfies” (a sport-specific exercise for the client who is a surfer), and a boxing routine.

Sprinting up the hill backwards 3 times

Sprinting up the hill backwards 3 times

Sprinting up the hill backwards 3 times

Sprinting up the hill backwards 3 times

Sprinting right to left up the hill, 3 times

Sprinting right to left up the hill, 3 times

Sprinting right to left up the hill, 3 times

Sprinting right to left up the hill, 3 times

Sprinting left to right up the hill, 3 times

Sprinting left to right up the hill, 3 times

Sprinting left to right up the hill, 3 times

Sprinting left to right up the hill, 3 times

Sprinting up stairs, 5 times

Sprinting up stairs, 5 times. Running up steps is one of the best workouts you could do because it fulfills the requirement of both your cardio and full body workout in a short period of time. It’s short, sweet, and highly effective.

Sprinting up stairs, 5 times

Sprinting up stairs, 5 times

Surfies, 3 sets of 5 reps - start position.  This is a sports-specific exercise because the client is a surfer.

Surfies, 3 sets of 5 reps - start position. This is a sports-specific exercise because the client is a surfer.

Surfies, 3 sets of 5 reps - board position.

Surfies, 3 sets of 5 reps - board position.

Sit-ups, 3 sets of 10 reps

Sit-ups, 3 sets of 10 reps

Leg-lifts, 3 sets of 10 reps

Leg-lifts, 3 sets of 10 reps

Leg-lifts, 3 sets of 10 reps

Leg-lifts, 3 sets of 10 reps

Boxing combinations

Boxing combinations - combo 1, jab & right cross. Boxing is a great low-impact workout. It also develops hand-eye coordination, keen instincts, and balance.

Boxing combinations - combo 2, left hook

Boxing combinations - combo 2, left hook

Boxing combinations - combo 3, uppercut

Boxing combinations - combo 3, uppercut

Boxing combinations - combo 3, uppercut

Boxing combinations - combo 3, uppercut

Boxing combinations - combo 4, 4-punch

Boxing combinations - combo 4, 4-punch

Boxing combinations - combo 5, 4-punch & uppercut

Boxing combinations - combo 5, 4-punch & uppercut

Boxing combinations - combo 5, 4-punch & uppercut

Boxing combinations - combo 5, 4-punch & uppercut

Boxing combinations - combo 6, 6-punch

Boxing combinations - combo 6, 6-punch

Boxing combinations - combo 6, 6-punch

Boxing combinations - combo 6, 6-punch

Martial arts exercise - 200 punches in horse stance

Martial arts exercise - 200 punches in horse stance

Martial arts exercise - 200 punches in horse stance

Martial arts exercise - 200 punches in horse stance

Martial arts exercise - 200 punches in horse stance

Martial arts exercise - 200 punches in horse stance