The Ultimate Rock Creek Workout

This three-part routine takes full advantage of the park’s 1.5-mile exercise trail.

By: Melissa Romero

If there’s one thing Washington can agree on, it’s that Rock Creek Park is a gem. The 1,745-acre park is always filled with cyclists, runners, and walkers, and offers a great oasis from daily stressors. While you could run for miles, we thought it’d be fun to take advantage of the park’s exercise trail at Calvert and Connecticut Avenue. Now that the days are getting longer and the sun is sticking around, we fully recommend hitting the park to try out this intense three-part workout, designed by personal trainer Errick McAdams.

Location: Rock Creek Park below Calvert Street (turn left down the hill at 24th Street).

Warmup:
Start at the Body Swing apparatus and run down the path (if you’re running uphill you’re going the wrong way) and across the bridge. Turn around and run back. Repeat 1 to 3 times, depending on fitness level.

ROUND 1

Location: Body Pull apparatus
Exercise: Squat to pullup and pushups
Reps: 10

Photographs courtesy of Errick McAdams.

Stand under the tallest pullup bar. Squat, then jump up and grasp the bar. Perform one pullup. Jump down and repeat 10 times. Do 10 pushups after.

ROUND 2

Location: Leg Over apparatus
Exercise: Burpee to box jump
Reps: 10

Stand in front of the bench, feet shoulder-width apart, knees slightly bent. Jump onto the bench. Step off the bench and perform one burpee. Stand. That is 1 rep.

ROUND 3

Exercise: Inverted rows/mountain climbers
Location: Arm Swing apparatus
Reps: 10

1) Stand in front of the lowest handles. Grasp the handles and walk your feet forward until you are hanging, arms fully extended, with your feet in front of you and knees bent.

2) Squeezing your shoulder blades together, pull your upper body up as high as possible between the handles. Slowly lower your upper body back to the fully extended start position. Repeat 10 times.

3) Perform 20 mountain climbers.