30 Dec Thursday, 31/12/15 Posted at 14:24h in Workout of the Day by Jim King 0 Comments 0 Likes Gym closed. Here is a workout you can do at home or in a park: Choose a cardio exercise you have ready access to. e.g. Running, swimming, riding, skipping, rowing etc. or a combination. 4 rounds 30 seconds work : 30 seconds rest – go for an all out sprint on each round Rest 2 minutes and repeat. Rest 4 minutes and repeat. Because nothing says fun at the beach shack like lifting heavy stuff.