FITNESS ON THE FORESHORE

STATION

BRITTO

N

RO

AD

GRANT STREET

WEST

E SPLA

NA

DE

NEL

SON

ST

REE

T

BU

GG

ST

REE

T

HAVELOCK STREET

FO SSEYSSTREET

KAY ST

MURRAY ST

ROBERT STREET

SAM

PSO

N

AV

ENU

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JOHN S T REETROCKLYN R D

LETT

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REE

T

SMITH STREET

BROOK ST

TATL

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ST

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HAV E L OCK STREET

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LYER

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UPPER GRANT ST

MA

SSEY

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District Hospital

Cemetery

Smithton Recreation Centre

+

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D

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RIV

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( EAS

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FORE SHOR E

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YOU ARE HERE

EAST

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ª ª ª ª9Om TO STATION

GENERAL TRAINING NOTES

Body weight training is an excellent way

to increase your muscle mass and improve

functional mobility.

Combine these pieces of equipment with a brisk

walk, jog or run between stations and you will get a good blend of cardio

and resistance training.

There are two ways that may prove helpful when designing your

program. You can use repetitions (which are the number of times you do

a particular exercise) or you can use time as your goal (e.g. one minute on

and then move to the next piece of equipment).

Always maintain good technique and never push through any pain that

is worrying you. Concentrate on your breathing so your body is best

equipped to work harder for longer.

Steering Wheel

Helps with shoulder and

arm mobility

Rider

• Uses major leg muscles and chest.

It can also help increase your

heart rate

• Use good rhythm and a suitable time

period to achieve this result

The Balance Your Life program is an initiative

of the Circular Head Council, supported by the

Healthy Communities Initiative

FITNESS ON THE FORESHORE

STATION

BRITTO

N

RO

AD

GRANT STREET

WEST

E SPLA

NA

DE

NEL

SON

ST

REE

T

BU

GG

ST

REE

T

HAVELOCK STREET

FO SSEYSSTREET

KAY ST

MURRAY ST

ROBERT STREET

SAM

PSO

N

AV

ENU

E

JOHN S T REETROCKLYN R D

LETT

E ST

REE

T

SMITH STREET

BROOK ST

TATL

OW

ST

WED

GE

ST

REE

T UPPER

HAV E L OCK STREET

HEL

LYER

ST

REE

T

EMM

ETT

STR

EET

UPPER GRANT ST

MA

SSEY

L IA

LEET

A

KUBA

NKS

ROAD

CA

RN

AC

C

T

DAV

IS

S T R E ET

NEL

SON

STR

EET

SCO

TCH

TOW

NN

RO

AD

BASS HIGHWAY

BASS

HIGHWAY

STR

EET

<

TO

ALL

END

ALE

G

AR

DEN

S

TO

STANLEY

>

District Hospital

Cemetery

Smithton Recreation Centre

+

C215

A2

D

UC

K

RIV

E R

( EAS

T)

FORE SHOR E

PA

TH

YOU ARE HERE

EAST

ESP

LAN

AD

E

ª ª ª ª 10Om TO STATION

Hips Twister

• Use to move and stretch waist muscles

and joints as well as helping develop

lower back stability

• Keep hold of handles and move body

from side to side. Start carefully and

don’t over twist

• This piece of equipment can be used

as a chance to catch your breath after

strenuous exercise

Shoulder Press

• Muscles in the arms, chest and back

are all used to perform this exercise

• Level of difficulty depends on an

individual’s body weight. It is a

great exercise and your body will

benefit greatly from lifting your

own body weight

The Balance Your Life program is an initiative

of the Circular Head Council, supported by the

Healthy Communities Initiative

GENERAL TRAINING NOTES

Body weight training is an excellent way

to increase your muscle mass and improve

functional mobility.

Combine these pieces of equipment with a brisk

walk, jog or run between stations and you will get a good blend of cardio

and resistance training.

There are two ways that may prove helpful when designing your

program. You can use repetitions (which are the number of times you do

a particular exercise) or you can use time as your goal (e.g. one minute on

and then move to the next piece of equipment).

Always maintain good technique and never push through any pain that

is worrying you. Concentrate on your breathing so your body is best

equipped to work harder for longer.

FITNESS ON THE FORESHORE

STATION

BRITTO

N

RO

AD

GRANT STREET

WEST

E SPLA

NA

DE

NEL

SON

ST

REE

T

BU

GG

ST

REE

T

HAVELOCK STREET

FO SSEYSSTREET

KAY ST

MURRAY ST

ROBERT STREET

SAM

PSO

N

AV

ENU

E

JOHN S T REETROCKLYN R D

LETT

E ST

REE

T

SMITH STREET

BROOK ST

TATL

OW

ST

WED

GE

ST

REE

T UPPER

HAV E L OCK STREET

HEL

LYER

ST

REE

T

EMM

ETT

STR

EET

UPPER GRANT ST

MA

SSEY

L IA

LEET

A

KUBA

NKS

ROAD

CA

RN

AC

C

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DAV

IS

S T R E ET

NEL

SON

STR

EET

SCO

TCH

TOW

NN

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BASS HIGHWAY

BASS

HIGHWAY

STR

EET

<

TO

ALL

END

ALE

G

AR

DEN

S

TO

STANLEY

>

District Hospital

Cemetery

Smithton Recreation Centre

+

C215

A2

D

UC

K

RIV

E R

( EAS

T)

FORE SHOR E

PA

TH

YOU ARE HERE

EAST

ESP

LAN

AD

E

ª ª ª ª22Om TO STATION

Air Walker

• Mobility, coordination, balance and

aerobic capacity are all areas that can

be improved by using the Air Walker

• Hold the handle bar and get into

a rhythm and maintain this for a

suitable period of time

Lat Pull Down

• Muscles in the arms, chest and back

are all used to perform this exercise

• Level of difficulty depends on an

individual’s body weight

• Hold your legs in the air and try not

to let feet rest on ground

• Rhythm and controlled movement

are critical

• Breathe out as you pull down

Surf Board

• This apparatus is used to flex

the muscles in the waist

• Use this as a feel good exercise.

Swing gently while aiming to

stretch the waist and side muscles.

• Do not over swing

The Balance Your Life program is an initiative

of the Circular Head Council, supported by the

Healthy Communities Initiative

GENERAL TRAINING NOTES

Body weight training is an excellent way

to increase your muscle mass and improve

functional mobility.

Combine these pieces of equipment with a brisk

walk, jog or run between stations and you will get a good blend of cardio

and resistance training.

There are two ways that may prove helpful when designing your

program. You can use repetitions (which are the number of times you do

a particular exercise) or you can use time as your goal (e.g. one minute on

and then move to the next piece of equipment).

Always maintain good technique and never push through any pain that

is worrying you. Concentrate on your breathing so your body is best

equipped to work harder for longer.

FITNESS ON THE FORESHORE

STATION

BRITTO

N

RO

AD

GRANT STREET

WEST

E SPLA

NA

DE

NEL

SON

ST

REE

T

BU

GG

ST

REE

T

HAVELOCK STREET

FO SSEYSSTREET

KAY ST

MURRAY ST

ROBERT STREET

SAM

PSO

N

AV

ENU

E

JOHN S T REETROCKLYN R D

LETT

E ST

REE

T

SMITH STREET

BROOK ST

TATL

OW

ST

WED

GE

ST

REE

T UPPER

HAV E L OCK STREET

HEL

LYER

ST

REE

T

EMM

ETT

STR

EET

UPPER GRANT ST

MA

SSEY

L IA

LEET

A

KUBA

NKS

ROAD

CA

RN

AC

C

T

DAV

IS

S T R E ET

NEL

SON

STR

EET

SCO

TCH

TOW

NN

RO

AD

BASS HIGHWAY

BASS

HIGHWAY

STR

EET

<

TO

ALL

END

ALE

G

AR

DEN

S

TO

STANLEY

>

District Hospital

Cemetery

Smithton Recreation Centre

+

C215

A2

D

UC

K

RIV

E R

( EAS

T)

FORE SHOR E

PA

TH

YOU ARE HERE

EAST

ESP

LAN

AD

E

ª ª ª ª22Om BACK TO STATION

Rower

• Muscle groups in your arms, legs

and back are all involved when using

the Rower

• It is important on this piece of

equipment that you row for a period

of time that suits your needs. Increase

your heart rate by maintaining a good

rhythm for a suitable period of time

Leg Press

The leg press is designed to work

major leg muscles in the thighs and

around the knees

HINT – Try to maintain a constant

rhythm and a slight pause at the

bottom end of the movement

before straightening the legs.

Remember it is best not to fully

straighten your legs

Cross Trainer

This is used to increase mobility in

the upper and lower body. It is an

excellent way to increase the heart

rate with minimal impact on joints

HINT – Try to get into a rhythm and

maintain this for a period of time

that is suitable for you

The Balance Your Life program is an initiative

of the Circular Head Council, supported by the

Healthy Communities Initiative

GENERAL TRAINING NOTES

Body weight training is an excellent way

to increase your muscle mass and improve

functional mobility.

Combine these pieces of equipment with a brisk

walk, jog or run between stations and you will get a good blend of cardio

and resistance training.

There are two ways that may prove helpful when designing your

program. You can use repetitions (which are the number of times you do

a particular exercise) or you can use time as your goal (e.g. one minute on

and then move to the next piece of equipment).

Always maintain good technique and never push through any pain that

is worrying you. Concentrate on your breathing so your body is best

equipped to work harder for longer.