Bayshore Fitness Trail

Part of the TampaWell Network

Welcome to the Bayshore Fitness Trail! Here, you will find instructions on how to safely use the fitness equipment and exercise recommendations to help you become TampaWell.

Warning: Consult a physician before starting a new exercise program. Please be cautious and use the equipment as described in the instructions. This equipment is designed for adults and responsible children.

The Trail runs along Bayshore Blvd. with Station 1 at S. Rome Ave and Station 10 at West Bay St. View instructions for each Bayshore Fitness Trail station below:

Station 1 – Horizontal Ladder & Parallel Bars

The horizontal ladder and parallel bars are a form of exercise that uses grip and rapid movements to help increase grip strength, speed, and overall upper body strength. The horizontal ladder and parallel bars generally target upper body muscles such as pecs, deltoids, upper and middle trapezius, biceps, triceps, and brachioradialis. Core muscles are also used to maintain proper form and reduce excessive swinging.

Monkey Bars Swing and Reach:

Step 1: Grip the rungs with the palm of your hand, rather than primarily your fingers.
Step 2: Keep the upper body loose to generate optimal swinging momentum.
Step 3: Reach for the next bar as your body finishes the back swing.
Step 4: Allow the reaching arm to swing freely with the forward momentum of the body.
Step 5: Adjust the speed of the swing as you progress to optimize reach between bars and avoid too much swinging.

Lunges:

Lunges enhance mobility and strength in your core and lower body.

Step 1: Grip the tall parallel bars with both hands.
Step 2: Step one leg backwards and lower your knee towards the ground.
Step 3: Repeat the movement for a complete set, then switch sides.

Station 2 – Plyometrics

Perform a Full-Body Workout by completing multiple plyometric exercises in a row.

Plyometrics are a form of exercise that uses powerful, quick movements to help increase speed, power, and strength. Plyometrics for lower body generally target the quadriceps, hamstrings and calf muscles. Plyometrics are designed to use your body weight, both to propel yourself up and to absorb landing.

How to Do a Squat Correctly Every Time, Step by Step:

Step 1: Stand straight with feet hip-width apart.
Step 2: Tighten your stomach muscles.
Step 3: Lower down, as if sitting in an invisible chair, making sure to push your hips back versus straight down.
Step 4: Straighten your legs to stand back up.
Step 5: Repeat the movement.

Step-Ups:

Step 1: Stand in front of platform.
Step 2: Raise one leg onto the platform, bending the knee and hip upwards. Your foot should be flat on top of the platform.
Step 3: Using strength from the bent leg, push yourself upwards as you straighten the bent leg. Both feet should be on top of the platform after this motion.
Step 4: Bring one foot down from the platform at a time until both feet are on the ground again to repeat the move.

Jump Squat:

Step 1: Stand with legs shoulder width apart and toes facing forward.
Step 2: Crouch into a squat position, bending the knees and hips.
Step 3: From the squat position, jump up as high as possible.
Step 4: When coming down from the jump, land softly and return to the squat position to repeat the move.
Option: Take out the jump and perform body weight squats only.

Plyo Pushup:

This exercise is a more advanced version of a standard pushup, with the main difference involving your hands leaving the ground.

Step 1: Get into a standard pushup position.
Step 2: Lower your body until the chest is just above the ground.
Step 3: Push up quickly with enough force for the hands to leave the ground.
Step 4: Land back on the hands, lower the body, and repeat.
Option: Leave your hands on the ground the entire time and perform a standard pushup, keeping your knees elevated or on the ground, lowering your chest to 90 degrees, and push up through your palms, engaging the chest.

Sit-to-Stand:

The Sit-to-Stand exercise is great for improving mobility in the lower body, and can be especially beneficial for mobility-deficit people.

Step 1: Position yourself in front of the platform. If needed, keep your walker mobility assistance device within arms' reach.
Step 2: Extend your hips backwards and lower your seat onto the platform until reaching a seated position.
Step 3: Lift your hips to come to a complete standing position, using your mobility device for assistance if needed.
Step 4: Repeat the movement for a set of ten reps.

Station 3 – Ab Crunch / Leg Lift, Back Extension & Broad Jumps

The Basic Sit-Up for Beginners:

Step 1: Lie down on your back, with your feet on the floor, knees bent.
Step 2: Place your hands on either side of your head in a comfortable position.
Step 3:Bend at your hips and waist to raise your upper body off the ground
Step 4: Lower your upper body back to the ground into the starting position.
Step 5: Repeat the movement.

Straight Leg Raise:

Step 1: Lie on your back with your hands by your sides or underneath your glutes. Keep your legs straight or just slightly bent.
Step 2: Raise your legs until your body is in an L shape.
Step 3: Pause, lower both legs slowly and then return to the starting position.
Step 4: Repeat until set is complete.

Jack Knife Crunch:

Step 1: Sit on the edge of a flat bench and extend your legs out in front of you so that they are slightly lower than parallel to the floor.
Step 2: Lean backwards so that your body forms a 45-degree angle.
Step 3: Grasp the sides of the bench for support as you get into this starting position.
Step 4: Exhaling, simultaneously sit upright as you bring your knees toward your chest.
Step 5: Hold for a moment and then inhale as you return to the starting position.
Step 6: Repeat for a complete set.

Back Extension:

The Back Extension enhances lower back and hamstring strength, proper flexibility, improved posture, and body alignment.

Step 1: Place your feet in the stirrups and lean your body forward.
Step 2: Using your glutes and lower back lift your upper body upwards until it is parallel with the floor.
Step 3: Push up quickly with enough force for the hands to leave the ground.
Step 4: Hold this position for the desired amount of time and then lower your upper body back downwards.

Broad Jumps:

Broad jumps help improve coordination, tone the lower body from the calves to the glutes, and strengthen the core.

Step 1: Start with feet on each line.
Step 2: Squat down and jump to next line.
Step 3: Repeat until reaching the end.
Step 4: Modification: Skip line in between jumps.

Videos:

HealthBeat® Ab Crunch / Leg Lift - Proper Use - Freestanding Play - Landscape Structures

Station 4 – Horizontal Bars & Calisthenics Circle

Pull-Ups:

The Pull-Up is a strength exercise that primarily targets the lats and to a lesser degree also targets the biceps, middle back, and shoulders.

Step 1: Facing a pull-up bar, grasp the handles with your palms facing away from you, slightly wider than your shoulders.
Step 2: Pull your shoulders back so that your chest is out and there is a slight curve to your lower back.
Step 3: Exhaling, raise your body weight up until the bar touches your upper chest.
Step 4: Contract your back muscles for a moment and then inhale as you extend your arms completely and return to the starting position.
Step 5: Repeat for a complete set.

Calisthenics Circle

Balance & Coordination:

Step 1: Start by standing in the middle of the circle.
Step 2: Using one foot, extend leg out as far as you can without losing balance, tap the floor and return to starting position.
Step 3: Repeat this around the circle.
Step 4: Can perform with leg slightly bent for added challenge.

Single Leg Hops:

Step 1: Starting on one leg, hop around the circle in a clockwise direction for the full circle.
Step 2: Then hop in the opposite direction to complete the circle. Once complete, switch to the opposite leg, and repeat.

Circular Plank Walk:

Step 1: In a high plank position, engage the core and move in a circular position.
Step 2: Use the hands and feet to move your body in clockwise and counterclockwise motions around the graphic.

Station 5 – Calisthenics, Agility Boxes & Figure 8

Calisthenics is a form of exercise that uses a person's body weight and requires little to no equipment. Calisthenics exercises target multiple muscle groups simultaneously, resulting in a more toned and defined physique.

Agility Boxes

Option 1 – 1-in:

Alternate stepping only one foot into each box (left, right, left, right).

Option 2 – Single Leg Hop:

Step 1: Start with one foot in front of the first box and the other foot raised in the air.
Step 2: Hop forward into each box as the other foot always stays in the air.

Option 3 – 2-in:

Step 1: Step both feet into each box before advancing to the next box.
Step 2: Lead with the same foot each time.

Option 4 – Lateral Hops:

Step 1: Face sideways, with the hips and knees slightly bent in an athletic stance.
Step 2: Move both feet into each box before advancing to the next box.
Step 3: Look straight ahead and do not rotate the torso.

Option 5 – Scissor Kicks:

Step 1: Stand on the side of the ladder, facing the first box.
Step 2: Begin with the toes of your trailing leg in the first box and your leading leg outside of the ladder.
Step 3: Remove your trailing leg from the first box while simultaneously placing the toes of your leading leg in the second box.
Step 4: Remove your leading leg from the second box while simultaneously placing the toes of your trailing leg in the second box.
Step 5: Remove your trailing leg from the second box while simultaneously placing the toes of your leading leg in the third box.
Step 6: Continue this pattern through the remainder of the ladder.

Option 6 – In-In-Out-Out:

Step 1: Stand on the side of the ladder, facing forward.
Step 2: Step into the first box with your “inside leg (leg closest to the ladder), followed by your “outside” leg.
Step 3: Remove your trailing leg from the first box while simultaneously placing the toes of your leading leg in the second box.
Step 4: Step back out of the box with your “outside” leg, followed by your “inside” leg.
Step 5: Step into the second box with your “inside” leg (leg closest to the ladder), followed by your “outside” leg.
Step 6: Continue this pattern through the remainder of the ladder.

Option 7 – Icky Shuffle:

Step 1: Stand on the side of the ladder, facing forward.
Step 2: Step into the first box with your inside/leading leg (leg closest to the ladder), followed by your outside/trailing leg.
Step 3: Continue moving in the same direction (toward your leading leg) by stepping out of the box with your leading leg followed by your trailing leg.
Step 4: At this point, your leading and trailing legs will switch to the opposite side.
Step 5: Step into the second box with your new leading leg (leg closest to the ladder), followed by your trailing leg.
Step 6: Continue moving in the same direction (toward your leading leg) by stepping out of the box with your leading leg followed by your trailing leg.
Step 7: At this point, your leading and trailing legs will again switch to the opposite side.
Step 8: Continue this pattern through the remainder of the ladder.

Option 8 – Lateral W-Weave:

Step 1: Stand on the side of the ladder, facing the first box.
Step 2: Step forward into the first box with your leading leg, followed by your trailing leg.
Step 3: Step forward out of the first box with your leading leg, followed by your trailing leg.
Step 4: Step backward into the second box with your leading leg, followed by your trailing leg.
Step 5: Step into the second box with your new leading leg (leg closest to the ladder), followed by your trailing leg.
Step 6: Step backward out of the second box with your leading leg, followed by your trailing leg.
Step 7: Continue this pattern through the remainder of the ladder.

Figure 8

Figure 8 Calisthenics:

Step 1: Stand on the side of the ladder, facing the first box.
Step 2: Step forward into the first box with your leading leg, followed by your trailing leg.
Step 3: Step forward out of the first box with your leading leg, followed by your trailing leg.
Step 4: Step backward into the second box with your leading leg, followed by your trailing leg.
Step 5: Step into the second box with your new leading leg (leg closest to the ladder), followed by your trailing leg.
Step 6: Step backward out of the second box with your leading leg, followed by your trailing leg.
Step 7: Continue this pattern through the remainder of the ladder.

Station 6 – Stretches

Static Stretching is a stretching exercise that can target the abdominals, biceps, calves, chest, forearms, glutes, groin, hamstrings, hip flexors, lats, lower back, middle back, neck, obliques, outer thighs, shoulders, traps, and triceps.

Standing Hamstring Stretch:

The hamstrings are the three muscles in the back of the thigh that run from the hip to the knee. This muscle group helps us walk, run, and jump.

Step 1: Stand upright with your spine in a neutral position.
Step 2: Place your right leg in front of your body with the foot flexed, the heel pushed to the ground, and your toe pointed to the sky.
Step 3: Slightly bend your left knee.
Step 4: Gently lean forward and place your hands on your straight right leg. Be sure not to place pressure through your knee cap.
Step 5: Keep a neutral spine and hold for 10-30 seconds.
Step 6: Switch legs. Repeat 2-4 times on each leg.

Standing Quad Stretch:

The quadriceps are a group of four muscles at the front of your thigh. They can get tight from sitting for longer periods of time.

Step 1: Stand with your feet together.
Step 2: Bend your left knee by bringing your lower portion of your leg to your buttocks.
Step 3: Squeeze your glutes to increase the stretch in the front of your leg.
Step 4: Exhaling, simultaneously sit upright as you bring your knees toward your chest.
Step 5: Hold for 15-30 seconds, then repeat on the other leg.
Option: Hold on to something stable if you have trouble maintaining your balance.

Hip Flexor Stretch:

Step 1: Stand with your feet together.
Step 2: Place your right leg slightly behind so you are in a modified lunge position.
Step 3: Squeeze your glutes to increase the stretch in the front of your leg.
Step 4: Place your hands on your hip and squeeze your glutes.
Step 5: Hold for 15-30 seconds, then repeat on the other leg.
Step 6: Hold the stretch for 20-30 seconds.
Option: You can hold on to something stable if you have trouble maintaining your balance.

Standing Lower Back Stretch:

Step 1: While standing with your feet shoulder-width apart, bend forward slightly from the hips.
Step 2: Keep knees soft and don't lock out any joints as you continue to bend forward, reaching your arms toward the ground.
Step 3: Hold this stretch to relieve lower back pain for a few moments and then stand up again.

Dynamic Open Arm Chest Stretch:

The dominant muscle in your upper chest is the pectoralis major that stretches from your armpit up to the collar bone and down across the lower chest region on both sides of your chest. A dynamic stretch is an active stretch where joints and muscles go through a full range of motion and are not held for any length of time.

Step 1: Stand up tall, raise your arms to shoulder height and place the palms of your hands together.
Step 2: Move your arms apart horizontally so your arms form a letter T, slightly past your shoulders.
Step 3: Feel your chest open up and return to the starting position.
Step 4: Perform between 10 to 20 reps.

Videos:

Station 7 – Pull-Up Bars & Agility Ladder

A Pull-Up is a strength exercise that primarily targets the lats and to a lesser degree also targets the biceps, middle back, and shoulders.

Step 1: Facing a pull-up bar, grasp the handles with your palms facing away from you, slightly wider than your shoulders.
Step 2: Pull your shoulders back so that your chest is out and there is a slight curve to your lower back.
Step 3: Exhaling, raise your body weight up until the bar touches your upper chest.
Step 4: Contract your back muscles for a moment and then inhale as you extend your arms completely and return to the starting position.
Step 5: Repeat for a complete set.

Agility Ladder

Option 1 – Traditional Movement Pattern:

Step 1: Start with feet on either side of ladder, jump and land with feet inside ladder.
Step 2: Jump forward and land on either side of ladder.
Step 3: Repeat until end.

Option 2 – Diagonally through Ladder:

Step 1: Start on side of ladder.
Step 2: Step forward and diagonally into next square until you reach the opposite side of ladder.
Step 3: Repeat going the other direction, until you reach the end of the ladder.

Option 3 – Inch Worm:

Step 1: Stand on one line, bend down, trying to keep your legs straight and walk out to the furthest line you can reach with your back flat.
Step 2: Walk your feet close to you and stand up.
Step 3: Repeat until end.

Option 4 – In-In-Out-Out:

Step 1: Start by straddling the diagram with both feet on the outside edges.
Step 2: To begin, alternate each foot into the first square and then out and moving forward down the diagram.

Option 5 – Plank Walk In-In-Out-Out:

Step 1: In a high plank position face the first box.
Step 2: Place one hand in the square and then follow by placing the other hand in the square.
Step 3: After, remove the first hand and then the second hand.
Step 4: Without dropping to your knees, continue this until the end of the diagram.

Additional sequences that can be performed:

1 foot quickly in each square
Jump in each square
Forwards or sideways
Both feet together
Jump from one foot to other

Station 8 – Back Extension, Sit-Ups & Leg Lifts

Back Extension:

The Back Extension enhances lower back and hamstring strength, proper flexibility, improved posture, and body alignment.

Step 1: Place your feet in the stirrups and lean your body forward.
Step 2: Using your glutes and lower back, lift your upper body upwards until it is parallel with the floor.
Step 3: Hold this position for the desired amount of time and then lower your upper body back downwards.

Sit-Ups:

Sit-Ups target your abdomen and help you build strength in your core.

Step 1: Lie down on your back, with your lower back pressed against the bench and feet tucked underneath the support bar.
Step 2: Place your hands on either side of your head in a comfortable position.
Step 3: Bend at your hips and waist to raise your upper body off the bench
Step 4: Lower your upper body back to the bench into the starting position.
Step 5: Repeat the movement.

Leg Lifts:

Leg Lifts help build strength in your core, legs, and glutes.

Step 1: Lay flat on the bench.
Step 2: Engage your car, pressing your lower black against the bench..
Step 3: Stretch your legs straight out.
Step 4: Lift and lower your legs.
Step 5: Repeat this movement to complete a full set.

Station 9 – Plyometric Platforms & Hopscotch Course

Plyometrics are a form of exercise that uses powerful, rapid movements to help increase speed, power, and strength. Plyometrics for lower body generally target the quadriceps, but also target other muscle groups like abs, biceps, calves, and hamstrings, to a lesser degree. Plyometrics are designed to use your body weight, both to propel yourself up and to absorb landing.

Platform Jumps (Box Jumps):

Step 1: From standing, squat down to jump onto the platform with both feet.
Step 2: Lift your arms up as you jump to gain momentum.
Step 3: Jump up and backward off the box gently landing with bent knees.
Option: Take out the jump and step up and off the platform, alternating your lead leg.

Hopscotch Course

Hopscotch:

Step 1: Start with two feet in each circle.
Step 2: Jumping forward, land with either 1 foot or both feet depending on the number of circles.
Step 3: Repeat until end.

Single Leg Jumps:

Step 1: Start with one leg in a specific corner and jump into the center circle.
Step 2: After landing, choose a corner to jump into next.
Step 3: Continue jumping from the center circles to specific corners.

Station 10 – Row / Push-Up, Pull-Up / Dip & Broad Jump Course

Inverted Row:

The Inverted Row is a strength exercise that mainly targets the upper and middle back.

Step 1: Lie under the bar and grasp the bar with an overhand grip that is shoulder-width apart.
Step 2: Step feet out from under your so your body forms a straight line from your head to your heels. Make sure your arms are completely straight. This is the starting position.
Step 3: Begin exercise by squeezing your shoulder blades and pulling your chest up to the bar with your arms. Pause, then slowly lower yourself back down.
Step 4: Repeat for a complete set.

Push-Ups:

A Push-Up is a calisthenics exercise that primarily targets the chest and to a lesser degree also targets the calves, triceps, glutes, and hamstrings.

Step 1: Assume a standard push-up position. Instead of placing your hands on the ground, find the appropriate height bar to place your hands on.
Step 2: Place hands slightly farther than shoulder-width apart with your feet on the ground. Body should be straight from your heels to your head.
Step 3: Keep your elbows tucked in as you lower yourself down until your chest briefly touches the bar, pause, then immediately push up as quickly as possible. This completes one rep.
Step 4: Repeat for a complete set.

Knee Tucks:

Knee Tucks help build strength in your core, legs, and glutes.

Step 1: Stand with your back against the back rest and elbows resting on the arm rests.
Step 2: Lift your feet straight up in front of you with your legs extended, or bend your knees and lift them towards your chest.
Step 3: Repeat the same movement, or alternate movements, for a complete set..

Pull-Ups:

A Pull-Up is a strength exercise that primarily targets the lats and to a lesser degree also targets the biceps, middle back, and shoulders.

Step 1: Facing a pull-up bar, grasp the handles with your palms facing away from you, slightly wider than your shoulders.
Step 2: Pull your shoulders back so that your chest is out and there is a slight curve to your lower back.
Step 3: Exhaling, raise your body weight up until the bar touches your upper chest.
Step 4: Contract your back muscles for a moment and then inhale as you extend your arms completely and return to the starting position.
Step 5: Repeat for a complete set.

Dips:

A Dip is an exercise that primarily targets the triceps and chest.

Step 1: Position yourself slightly in front of the bars with your arms straight.
Step 2: Lower your body down to parallel, and then push yourself back up. Your elbow should make a 90 degree angle. This completes one repetition.
Step 3: Repeat multiple reps to complete a set.

Broad Jump Course

Broad Jump:

Start on one line and jump on each line till the end.
Modification: skip 1 line in between jumps

Plank Walks:

Step 1: Start in plank position with hands on the line.
Step 2: Walk forward by placing hands on different lines, walking your way across the graphic until the end.

Burpee to Broad Jump:

Step 1: The starting position is in the upright position, hands placed near feet, at most one-foot length away.
Step 2: Place hands on the ground and kick feet away as in a pushup position.
Step 3: In the lower position, the person’s chest must touch the ground.
Step 4: Then, the athlete stands up and jumps forward, jumping and landing with both feet simultaneously.

Bayshore Fitness Trail Equipment, Courtesy of our Partners

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