Channel Islands Harbor

Westport Park Exercise Trail

Start of Westport Exercise Trail
Westport Exercise Path

Welcome to Westport Park's Timberform Fitness Route.

Before engaging in this or any regular exercise program, we encourage you to consult with a physician to determine you physical condition, and your ability to participate in these activities.

The routine use of these exercise stations can have a beneficial impact on the body. Improved flexibility, increased stamina, muscle toning, and cardiovascular conditioning may be expected with regular participation.

This is the start of the Fitness Route.

Follow the route in numerical sequence. Walk, jog, or run between the fitness stations depending upon your level of conditioning. Sign posts and strategically located along the route, directing you toward the next station.

Each exercise station includes a graphic display to help explain the fitness activity to be done. Three ability levels are indicated, with a suggested number of repetitions shown for each exercise. The ability levels are:Stage 1, beginner; Stage 2, intermediate; and Stage 3 advanced.

Proceed at your own pace.

Stage 1 Beginner

Stage 2 Intermediate

Stage 3 Advanced
Station 1 Heel-flex stretch Equipment Westport Park at Channel Islands Harbor
Station 1 Heel-flex graphic display explaining stretch

Station 1

HEEL-FLEX

With both hands, grasp handle on post at shoulder level. With feet straight ahead, move right foot back and left knee and hips toward post. Stretch right heel down slowly while slightly bending right knee. Hold stretch for suggested time, the reverse legs and repeat.


Stage 1
2 times each leg, hold 10 seconds
Stage 2
2 times each leg, hold 15 seconds
Stage 3
2 times each leg, hold 20 seconds
Staion 2 Toe-Reach equipment Westport Park at Channel Islands Harbor
Staion 2 Toe-Reach graphic display explaining stretch

Station 2

TOE-REACH

Sit on platform with feet together at base and legs outstretched. Keep back and legs straight while slowly reaching forward toward toes. Hold moderate stretch for suggested interval before returning to beginning position.

Stage 1
2 times, hold 10 seconds
Stage 2
2 times, hold 15 seconds
Stage 3
2 times, hold 30 seconds
Station 3 has equipment for the Hop Over exercise.
Station 3 Hop-Over graphic display explaining hop over.

Station 3

HOP-OVER

In one continuous series of hops proceed over barriers. Keep legs together, swinging arms forward then back.

Stage 1
1 time
Stage 2
2 times
Stage 3
3 times
Station 4 has equipment for the Leg Flex exercise.

Station 4 Leg-Flex graphic display explaining Leg Flex.

Station 4

LEG-FLEX

Select a column of challenging height, knee-high or above. Place one foot on top of column and slowly step up. Step down, and repeat using other foot.

Stage 1
5 times each leg
Stage 2
10 times each leg
Stage 3
20 times each leg
Station 5 equipment for Push off exercise.

Station 5 display explaining Push Off exercise.

Station 5

PUSH-OFF

Select bar based upon your ability, the lowest the most difficult. With back straight and arms outstretched, grasp bar, Lower body; then push off, returning to original position.

Stage 1
5 times
Stage 2
10 times
Stage 3
20 times
Station 6 is an area for stretching arms and legs.
Station 6 Leg Kick display explaining this stretch.

Station 6

LEG-KICK

Standing straight with arms outstretched to the sides, kick left leg up, touching toe with left fingertips. Repeat kick using right leg.

Stage 1
5 times each leg
Stage 2
10 times each leg
Stage 3
15 times each leg
Station 7 This area has equipment to help do an arm stretch.
Station 7 display explaining how to do an arm stretch

Station 7

ARM-STRETCH

With feet on ground, grasp rings above head at easy reach. Hanging from rings while maintaining ground contact, move body in circular motion. Repeat, moving in opposite direction.

Stage 1
5 times each way
Stage 2
10 times each way
Stage 3
15 times each way
Station 8 area for a full body stretch.
Station 8 display explaining how to do the toe touch

Station 8

TOE-TOUCH

Starting with legs straight and apart, with arms outstretched to each side, bend forward touching left toe with right fingertips. Return to starting position and repeat, touching right toe with left fingers.

Stage 1
5 times each toe
Stage 2
10 times each toe
Stage 3
15 times each toe
Station 9 equipment for a good ab workout.
Station 9 Body Tuck graphic display explaining how to do this stretch.

Station 9

BODY-TUCK

Lying upon your back with legs outstretched grasp handle above head with both hands. Bring knees toward chest moving into tuck position. The steeper the incline, the more difficult the maneuver.

Stage 1
1 time
Stage 2
5 times
Stage 3
10 times
Station 10 area for a good leg stretch
Station 10 Leg Kick graphic display explaining how to do this workout.

Station 10

LEG-KICK

Standing straight with arms outstretched to the sides, kick left leg up, touching toe with left fingertips, Repeat kick using right leg.

Stage 1
5 times each leg
Stage 2
10 times each leg
Stage 3
15 times each leg
Station 11 area to stop and stretch your knees.
Station 11 Knee Grip graphic display explaining how to do the stretch.

Station 11

KNEE-GRIP

Standing with feet together and back straight, raise right knee, Grip knee with hands slowly pulling toward chest. Repeat with left knee.

Stage 1
5 times each leg
Stage 2
10 times each leg Stage 3
15 times each leg
Station 12 An area along the route to Straddle Jump.
Station 12 Straddle Jump graphic display explaining how to do this exercise.

Station 12

STRADDLE-JUMP

Standing straight, with arms at sides and feet together, jump, spreading legs and at the same time bringing hands together above head. Return to starting position in reverse motion.

Stage 1
10 times
Stage 2
20 times
Stage 3
30 times
Station 13 Last stop for a final stretch
Station 13 Toe Touch graphic display explaining this stretch.

Station 13

TOE-TOUCH

Starting with legs straight and apart, with arms outstretched to each side, bend forward touching left toe with right fingertips. Return to starting position and repeat, touching right toe with left fingers.

Stage 1
5 times each toe
Stage 2
10 times each toe
Stage 3
15 times each toe