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Railway St

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Gre

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Guntawang St

Adams Lead Rd

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Goolma Rd

Fisher St

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Robinson St

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FLIRTATION HILL LOOKOUT

Mayne St

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Bligh St

Davidson St

Tallawang St

Wyn

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Rouse St

Lynne St

Lynne St

Belmore St

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Bayly St

Queen St

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Little Bayly St

Little Belmore St

Worobil St

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Castlereagh Hwy

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BILLY DUNNPARK

PEOPLE’SPARK

RED HILL

SWIMMING POOL

GULGONG CEMETERY

SHOW GROUND

VICPARK

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Free Fitness Trails & Circuit Map

GulGonG Fitness Trails & Circuit

This National Partnership Agreement on Preventive Health initiative was funded by the Australian Government

ReMeMbeR • Alwaystakeadrink,wearahatandsunscreen.• Letsomeoneknowwhatyouaredoingandwhere

youaregoing.• Beawareofyourownlevelofabilityandhealth.• Beawareoftraffic.• Ifyou’reonabikealwayswearahelmetand

followtheroadrules.

GRab a FRiend, juMp on a bike, Go FoR a walk.This fitness circuit and map has been developed as part of the Mid -Western Live Smart project and aims to provide an exercise circuit that is free and accessible to all of the Gulgong community.

The Gulgong Fitness Circuit and Bike Map was initiated by local residents and developed in conjunction with local health services. Thank you to everyone who has contributed to its establishment.

Healthy Heart Trail approx 3km easy - Moderate 35 mins 15minsAn easy walk/ride that takes you through the People’s Park. This route has a slight incline along Rouse St.

Railway Sprint approx 3.5km easy - Moderate 45 mins 25 mins (alternate route 2.7km - easy)A mostly flat walk/ride with a slight up hill section on Wenonah St. For a shorter walk/ride take the alternate route along Belmore St.

Scenic Trail approx 6.5km Moderate - Hard 1hr 30mins 50 mins Mostly flat with some slight inclines, this is a longer walk or ride that includes gravel sections along Wilga and Adams Lead Roads. This route will take you out of town through some open countryside and back into town along the Castlereagh Highway.

History Hill Trail approx 9km Hard 2hrs 1 hour A strenuous walk/ride with some good hill sections for those wanting to push themselves. If you need a rest enjoy the view from Flirtation Hill before pushing on. Gravel section along Guntawang St.

* CAUTION: Grass sections may be slippery when wet. NOTE: Distances and times are approximate. Completion time may vary based on fitness. Don’t forget you can join a trail at any point.

GulGonG Walking & Bike Trails

Get fit in

GulGonG

T = Toilets (opening times vary)W = Drinking Water (available from tap on side of grandstand)

Jump

Squat

SQUAT JUMP

GulGonG Fitness Circuit Self Guided exercise - billy dunn oval (entrance via Nandoura St)

SEAT SQUAT

Squat

Light Push upLunges Lunges

High knees

3 sets of 15 3 sets of 153 sets of 15 3-4 sets of 203-4 sets of 20

3 sets of 12

3 SeTS oF 154 sets of 20

4 sets of 20

3 sets of 20

3 sets of 15 3 sets of 15Bent knee fence tricep dip

Arm Circles

Raise

Side Leg Swing

Slightly bend knee

SIDE VIEW FRONT VIEW

Swing back and slightly cross

Raise

Double stop incline push up

Stop half way hold for 2

Stop at bottom hold for 2

BurpeeSingle Leg bench tricep dip

dip and raise

slide

This fitness circuit is designed to be used at your own pace – starting at Station 1, follow the signs around the oval finishing your circuit at the fixed exercise equipment at Station 9.

You can follow the beginner circuit or choose more difficult exercises from the moderate/advanced section as you gain more fitness and confidence.

Station 9 FixedExerciseEquipment(seeinstructionsonequipment) Station 9 FixedExerciseEquipment(seeinstructionsonequipment)

Cool DoWn Slowwalktobriskwalkaroundtheoval(5mins) + StretCheS Spend5-10minutescoolingdownwiththebelowstretches

BetWeen StationS Walk, jog, skip or side step from station to station BetWeen StationS Jog, skip, run with knees up or sprint from station to station

Warm up Slow walk to brisk walk around the oval to station 1 (5mins)

Station 1squats

Station 5 HighKnees Station 6 Fencetricepdipbentknee

Station 7 Sidelegswing

Station 2 lightpushup Station 1 Squatjumps

Station 5 SinglelegtricepdipStation 4Burpees

Station 2Doublestopinclinepushup Station 3 AlternatinglungesStation 3Lunges Station 4 Armcircles

Warm up Brisk walk to slow jog around the oval to station 1 (5mins)BeGinner - level 1 appRox. TiMe 45 MinS - 1 HR moDerate / aDvanCeD - level 2 appRox. TiMe 45 MinS - 1 HR

Keep back straight, bend knees to squat as low as you can. Rise from squat.

Bend knees into squat jump to rise out of squat.

Raise arms in front for balance, raise one knee up high then lower. Repeat alternating knees.

4 sets of 20Step Ups + Jump

Jump

Station 8 Stepup+jump

Arms out in front, step up onto log, bring other leg to hip height, jump then step back down. Alternate legs with sets.

4 sets of 20

Raise leg behindRaise

lean forward and reach

Single straight leg dead lift

slightly bend knees

Station 6 Singlelegdeadleglift

Arms out in front, bend knees, raise one leg behind, lean forward and reach arms towards ground.

Stand with arms out in front, knees slightly bent. (Hold onto fence if needed). Raise one leg to side then,swing back slightly crossing in front of body.

Lean against fence, supporting with arms straight next to hips, bend elbows and knees, lower and raise bottom. Keep back straight.

Lean against light pole with arms straight. Bend arms to lower chest towards pole. Push back up.

Lean against fence with arms straight. Bend arms to lower chest towards fence. Stop half way hold for 2, stop at bottom hold for 2 then push back up.

Stand with feet apart, bend knees and lower into squat position, lean forwards put hands onto ground. Kick legs back and in again quickly, return to standing.

Sitting on cement block, arms supporting you at your sides, raise one leg straight out in front, slide bottom forward and bend at elbows to lower and raise bottom off seat.

Station 7 Stickups3 sets of 50

Back view Back view

Squeeze shoulder blades in

Raise arms into stick up position, lower arms and squeeze in shoulder blades

Bend front knee and lower back knee towards ground. Hold then push back up.

Bend front knee and lower back knee towards ground. Hold, then push back up. Alternate legs.

Alternatelegsbetweensets

Alternatelegswithinset

Arms out straight, rotate clockwise then anti clockwise

Hip flexor stretch Calf stretch Hamstring stretch Quad stretch shoulder stretch Arm circles shoulder rollsBack stretch Neck stretch

Step Ups (low)

3 sets of 20Station 8 Stepups

Arms out in front, step up onto log and back down with same leg. Alternate legs with sets.

4-5minsoneachpieceofequipment2-3minsoneachpieceofequipment

CautionAlwayswarmupandcooldownbeforeandafteranyexercisesessiontopreventinjury.Ifyouhaven’texercisedinawhileorhaveahealthcondition,itisrecommendedyouseeadoctorpriortoembarkingonanynewfitnessprogram.Beawareofhazardsandensureanyfixtureissecurebeforeusingittocarryoutanexercise.

1CHoose

your level

2WArM

uP

3CoMPlete stAtioNs

1 – 9

4Cool

doWN + stretCH

QuiCk GuiDe to uSinG the CirCuit

thiS projeCt iS SupporteD By the miD-WeStern healthy CommunitieS allianCe

1,59

2,63,7

4,8

billy dunn oval

equipment

logs blocks

grandstand

STaRT HeRe