At-Home Workouts
1. Full-Body Routine (3-4 Times Per Week):
- Warm-Up (5-10 mins): Jumping jacks, arm circles, and dynamic stretches.
- Push-Ups: 3 sets of 10-15 reps (or as many as you can do).
- Squats: 3 sets of 12-15 reps.
- Plank: 3 sets of 30-60 seconds.
- Glute Bridges: 3 sets of 12-15 reps.
- Bicycle Crunches: 3 sets of 20 reps (10 per side).
2. Cardio (2-3 Times Per Week):
- High-Intensity Interval Training (HIIT):
- 30 seconds sprinting in place / high knees, 30 seconds rest. Repeat 8-10 times.
3. Stretching & Mobility (Daily or After Workouts):
- Include hamstring stretches, hip openers, and shoulder rolls.
Local San Francisco Parks with Built-In Gyms
1. Dolores Park
- Features: Outdoor fitness area with bars for pull-ups, dips, and other bodyweight exercises.
- Bonus: Great view and vibrant atmosphere.
2. Pioneer Park
- Features: Outdoor gym setup with cardio and strength equipment.
- Bonus: Proximity to Coit Tower for scenic walks or stairs.
3. Golden Gate Park
- Features: Workout stations near the Stow Lake area and trails for running.
- Bonus: Variety of terrain and plenty of space for other activities.
4. Marina Green Park
- Features: Pull-up and dip bars along with open spaces for stretching or yoga.
- Bonus: Breathtaking views of the Golden Gate Bridge.
5. Duboce Park
- Features: Small gym equipment setup perfect for quick bodyweight circuits.
Parks Workout Routine
Circuit Training (3 Times a Week):
- Pull-Ups (use bars): 3 sets of 5-10 reps.
- Dips: 3 sets of 10 reps.
- Push-Ups: 3 sets of 12-15 reps.
- Bodyweight Lunges: 3 sets of 10 reps per leg.
- Mountain Climbers: 3 sets of 20 reps.
Outdoor Cardio:
- Jogging or sprint intervals on trails or open fields.
Best Places to Run in San Francisco
Parks:
- Golden Gate Park: Miles of scenic trails with varied terrain. Ideal for both short and long runs.
- Presidio Trails: Offers forested paths with stunning views of the Golden Gate Bridge.
- Lake Merced: A flat, 4.5-mile loop around the lake, perfect for consistent pacing.
- Crissy Field: A flat, scenic waterfront run with views of the Golden Gate Bridge and Alcatraz.
Streets & Urban Runs:
- Embarcadero: A flat, waterfront path from Oracle Park to Fisherman’s Wharf.
- Twin Peaks: Challenging hill runs with rewarding panoramic views of the city.
- Mission District: Vibrant streets with murals and flat sidewalks for easy running.
- The Wiggle: A popular flat route connecting the city’s neighborhoods, great for beginners.
Tips for Staying Resourceful
- Check for Free Classes: Many parks offer free fitness classes (like yoga or boot camps). Look up SF Recreation & Parks schedules.
- Apps & Websites: Use apps like “AllTrails” for nearby running or hiking trails and “FitOn” for guided home workouts.
- Group Workouts: Join local fitness meetups or park workouts for motivation and variety.
Notice: I asked ChatGPT for assistance for me to get healthy this coming year!