1. Lunge: Step forward with your right leg, lower your left knee almost too the ground while making sure that your right knee does not collapse in towards your body nor goes forward beyond your toes. Slowly stand up straight, bringing your left foot forward to your right. Repeat this 12 times on each leg. Increase the number of repetitions only as your are able to maintain your form.
2. Push-up: Put your hands on the ground, and walk your feet backwards, until your heels, hips, and head form a straight line. Slowly lower your upper body towards the ground, maintaining the straight line between your heels, hips, and head. Just before the ground, start to raise your body back to the original position (again, maintaining your form)! Repeat this 12 times. If this is too difficult, start with your knees on the ground (now the straight line should be in between your knees, hips, and head). Increase the number of repetitions only as your are able to maintain your form.
3. Superman: Lie on your stomach with your arms outstretched above your head, slowly lift both arms and legs off the ground, and lower again. Repeat this 20 times.
4. Leg Raises: Utilize one of the incline benches located at the South end of Albert Park. Lie on your back, holding the handle. Slowly raise your straight legs, until your buttocks lifts off the bench, and lower again. If this is too difficult, start with your knees bent.
Finish with another jog around the track (any distance)! And, finally use one of the stretching stations at either the North or South end of the Park to stretch out your muscles.
Try this fitness regime 3 times per week in the Park.