Spring Has Sprung: 20 min Workout

Posted on May 04, 2016 by The Forks Market

Spring is finally here! The snow has melted and the green is reappearing. It’s the perfect time to get outside and move! People often don’t know where to start, so I’ve put together a fun little workout for you to try on your next visit to The Forks:

The 20 minute Forks Workout


25 high knee marches on the spot
25 jumping jacks
15 giant arms circles in both directions

1. Inchworm
This can be done on the grass around the museum. Stand with feet shoulder-width apart, reach hands down onto the grass, walk hands out as far as you can. Then walk your feet toward your hands. Repeat. Good for: arms, shoulders and core muscles.

How many?
Beginner: 3 sets of 3-5 walkouts
Intermediate: 3 sets of 10 walkouts
Pro: 3 sets of 20 walkouts

Now: walk, skip or jog over to the Variety Heritage Adventure Playground!

2. Canoe Pushups
Place hands on the canoe bench about shoulder width apart. Curl your toes under. Pull your belly button in toward your spine. Hold your body as straight as you can. Bum down! No pointy or saggy bums! Bend elbows and lower your chest toward the bench seat. Then raise. Good for: arms, shoulders and core muscles.

How many?
Beginner: 3 sets of 5
Intermediate: 3 sets 15
Pro: 3 sets of 25

Great! Now, dance your way over the Oodena Celebration Circle! It’s time for a wee bit of cardio!

3. Stoney Stairs
Start at the bottom of the stairs. Hustle your way to the top as fast as your can. Pump your arms. Engage your core muscles! Good for: legs, bum, core muscles and your heart and lungs!

How many?
Beginner: 3 sets of stairs
Intermediate: 5 sets of stairs
Pro: 10 sets of stairs

Phew, amazing! Feel that? That’s your heart and lungs coming alive! Good for you! Now, sprint on over to the bridge, we’re going to work those legs a bit more!

4. Bridge Lunges
Start with your hands on your hips. Feet are shoulder width apart. Take a step forward and drop your back knee. Both knees should be bent at a 90-degree angle. Making sure your knees don’t extend past your toes. Alternate legs walking forward. Good for: legs, bum, core, balance and coordination.

How many?
Beginner: 2 sets of 10 lunges
Intermediate: 3 sets of 20 lunges
Pro: 3 sets of 30 lunges

Excellent! Almost done. Let’s head on over to The Forks beach!

5. Beach Planks
Find yourself one of these handy yellow tables. Place your elbows directly under your shoulders. Curl your toes under. Pull your belly button towards your spine and lift your knees up off the bench. Don’t forget to breathe! Bonus: can you spot the girl doing a handstand behind me? Good for: core, arms and shoulders

How many?
Beginner: 3 sets of 5-10 seconds
Intermediate: 3 sets of 30-45 seconds
Pro: 3 sets of 1 minute

Holy smokes! That was awesome. 20 minutes. You did it! Give yourself a pat on the back. Relax on the beach bench, enjoy the endorphin rush, the sunshine and stretch out all those muscles. Don’t forget to tag me @lindsayhsomers in your workout pics, I love seeing sweaty happy faces!

Lindsay Somers is a Lifestyle Health Coach based in Winnipeg. Follow her adventures on {Instagram} and {Twitter}.

Need a bird's-eye view of where you're working out? Here's a map of where you're going -


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