Knox Mountain Park Workout

Our Okanagan has so much to offer including many beautiful parks that we can utilize to better our health.

Knox Mountain Park is one of the many local outdoor options to consider.

Photo credits: Jesse Lynn Photography

Exercising has many health benefits like keeping our heart, organs & muscles strong, improving posture, increasing energy, combating stress and improving mood.


The following ‘equipment free’ exercises will leave your body feeling sculpted and you feeling energized!


Beginners can drive to the top of Knox Mountain and park at the Gazebo and those who want a longer workout can start at the bottom and hike to the top Gazebo.

Photo credits: Jesse Lynn Photography

If you choose to start at the top, make sure to warm up for a few minutes before you begin your workout.

  1. STAIRS - Run up and down the stairs at Knox 3 times.

  2. BENCH OR RAILING PUSH-UPS - 10 push-ups with hands on the bench or railing.

  3. BENCH DONKEY KICKS - Start in a push-up position with hands on the bench, draw the right knee towards your chest then kick it straight back squeezing the glutes. Repeat 10 times before switching sides.

  4. BENCH STEP UPS - Step up onto the bench with your right leg 10 times, then the other side.

  5. STAIR LEG LIFT - Standing sideways to the stairs with right foot on the above step lift and extend left leg out to the side, squeezing glutes. Tap the left foot down to the lower step and repeat 10 times before switching sides.

  6. CORE ALTERNATING KNEE UPS - Sit on the edge of bench and lean back keeping spine in neutral and place your palms behind you on seat, fingers forward. Keeping chest lifted, shoulders back lift right knee towards your chest then back to start position. Switch sides and repeat 10 times per leg.

  7. BENT OVER REVERSE FLYS – With water bottle in one hand lean forward until your chest is directly over the top of your thighs, keeping the spine neutral and core engaged. Raise arms to sides until elbows are slightly higher than shoulders and really squeeze between the shoulder blades, lower and pass water bottle to the other hand and repeat 10 times per side.

For best results repeat these steps 2 to 3 times and be sure to stretch those muscles afterwards.


Have fun, enjoy your workout and remember what matters is to feel your best self.

Photo credits: Jesse Lynn Photography

Summer Guide to physical fitness

Here are some wellness tips to keep in mind:

  • Give yourself time. As women it’s in our nature to take care of everyone else and we tend to neglect ourselves. So, the best gift you can give yourself is time for you.

  • Drink more water. Water is so great for our bodies; our skin, hair, nails and the way we feel.

  • Sleep. Getting a good night’s sleep will fuel your body the next day and keep you alert.

  • Breathe. Take deep breaths, fill your lungs and get more oxygen into your body. Be more aware and conscious of your breathing.

  • Shift your Mindset. Shift your mindset to more positive thinking. Focus on what you love about yourself and what you can do… not what you can’t do.

  • Set realistic goals. Realistic goals will set you up for the most success. Think of living a healthier lifestyle as a new habit, not a diet or a fad that will be finished in 30 days.

Jessica Levy – Personal Trainer at Body Connection Fitness

Photo credits: Jesse Lynn Photography


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