Demi Hawks Park Workout Upd Jun 2026

| Exercise | Reps | Notes | |----------|------|-------| | Pull-ups (or bodyweight rows under bench) | 6–10 | Use band or negatives if needed | | Bench dips | 12–15 | Feet on ground, or elevated for more challenge | | Walking lunges | 12 per leg | Across grass | | Push-ups | 10–15 | Do on grass or incline on bench | | Step-ups (onto bench) | 10 per leg | Drive knee up | | Plank | 30–45 sec | On elbows | | Sprint (approx. 50 m) | 1 | Or 20 high knees + 20 butt kicks |