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"FIT BITS" by April Kassebaum

A periodic feature offering timely fitness advice relevant to your Civic Center workout experience


Outdoor Exercising More Popular Now Than Ever!

Just a quick drive or short walk to any one of our local Wahoo parks or even Lake Wanahoo opens a door.  You become stronger and more resilient in the weeks and months ahead by choosing to exercise in the great outdoors!

Benefits of Outdoor Exercise:

  • Challenges Your Body - The environment, terrain, and even weather conditions challenge your body and force you to adapt in ways indoor workouts cannot.
  • Tension and Stress Relief - It's a natural anti-depressant that helps ward off anxiety and boosts your mental health.
  • Getting Fresh Air - Trade indoor, re-circulated air with cleaner, fresher air.
  • Absorb Vitamin D - Essential for optimal health, Vitamin D is produced from exposure to direct sunlight.
  • Can Be a Social Outing - Grab your friends, co-workers, or family members...and you're more likely to stick with it.
  • It's Accessible - You're using public, outdoor facilities such as our local parks, shelters, and trails which are open to anyone.

Recommended Outdoor Exercise Workout Regimen:

This workout was designed by April Kassebaum and is intended to be executed 3-7 times/week with 1-3 sets and 15-30 repetitions of each exercise or stretch.  Remember to always warm up properly before exercising.

See photos below for examples of specific exercises and movements.

Chest Stretch

Calf Stretch



Push-Ups (Regular & Modified)





Dips (Regular & Cross-Over)



Planks (Regular & Side)



Back Stretch

Hamstring Stretch


Thigh Lifts (Outer & Inner)



Squat Twists (Starting & Finishing Movements)



By creating consistency in your workouts until the weather turns colder, you will be prepared to take on the winter months in a powerful way!


Don't wish for it.  Work for it.

April Kassebaum is available for fitness consultations at the Civic Center on Tuesdays and Thursdays.
Find her on Facebook or text April at (402) 610-3091.