For a workout with a bit of a difference, try the trim trail on Frenchay Campus. At your own pace you can follow the outdoor course which targets different areas including strength, speed, balance, flexibility and co-ordination.

We’ve put together a ‘how-to’ on getting the most out of the Trim Trail below and you can scan the QR codes at each station to easily access this.

Health Commitment Statement

• Do not exercise beyond your own abilities.
• If you suffer any signs or symptoms then stop exercising immediately and seek medical help.
• Make sure you warm up thoroughly before you start.
• Make sure you stay hydrated and carry water with you at all times.
• If you have any questions or queries please visit the centre for sport.
• Find a training partner to help motivate you and make it more fun.
• Enjoy the fresh air and sunshine and get fit at the same time.

If there are any stations out of order/action, please follow the map to the next available station.

Your warm-up

In order to prevent injury, completing a warm-up before you set off is key. We recommend that it lasts at least five minutes. Here’s a sample warm-up routine to get you started, :

• Walk on the spot swinging arms forward and back – 30 seconds
• Alternate stepping lunges – 30 seconds
• Squats – 30 seconds
• Wall press ups (can use the floor if preferred) – 30 seconds
• Jog or heel kicks on the spot – 30 seconds
• Repeat this two more times

Let’s get started

Watch the video to see the route we recommend and then read on for example exercises you can do at each station.

Station 1: Steps – A cardiovascular exercise targeting all the leg muscles

• Drive each knee and sprint to the top one step at a time
• Repeat if you want a challenge, make sure you take a rest break between each set

Station 2: Pull-ups

• Underhand chin-ups – Primarily working on your biceps, Latissimus Dorsi and Posterior Deltoid with a challenging core workout thrown in
  • Place your hands in the underhand grip (palms facing you)
  • Pull your elbows down to your body and lift your chest to the bar
  • Slowly lower yourself back down
  • Repeat as many times as you can
• Wide pull-ups – Primarily working on biceps, Latissimus Dorsi and Trapezius with a tough core workout thrown in
  • Overhand grip (palms away from you) and hands just outside of shoulder width
  • Pull your elbows down to your body and lift your chest up to the bar
  • Slowly lower yourself back down
  • Repeat as many times as you can
• Hanging knee tucks – Exercising the Rectus Abdominus, Obliques, Hip flexors and forearm muscles for grip
  • Overhand grip of the bar
  • Slowly lift your knees up to your chest and then slowly lower
  • Repeat as many times as you can

Station 3: Hurdles – A cardiovascular exercise targeting all the leg muscles

• Face the hurdles at your chosen height
• Carefully run and jump each hurdle as you go
• Repeat if you want a challenge, make sure you take a rest break between each set

Station 4: Beam

• Balance walk – Working on Transverse Abdominus, Rectus Abdominus and Obliques through balance and control
  • Carefully walk along the beams focusing on body control and balance
• Walking lunges – Working on Quadriceps, Glutes and Hamstrings
  • Stand on the beam and take a long stride forward
  • Drop your back knee but make sure you keep your front knee behind your toes
  • Repeat alternating legs until you get to the end
• (Box) jump over – A cardiovascular exercise targeting the whole body
  • Put both hands firmly on the beam either side
  • Jump one or both feet over the beam and then jump back
  • Repeat as many times as you can

Station 5: Core strength

• Burpee – A cardiovascular exercise targeting the whole body
  • Place both hands on the floor and jump your feet behind you
  • Jump the feet back in and jump to standing
  • Repeat as many times as you can
• Crunch – Working on Transverse Abdominus, Rectus Abdominus and Obliques
  • Lie on your back with your knees bent and feet flat on the floor
  • Place your hands on your thighs and carefully lift your shoulder blades off the floor
  • Slide your hands up your knees and keep looking between your knees
  • Carefully lower back down
  • Repeat as many times as you can
• Crunch twist – Working on Transverse Abdominus, Rectus Abdominus and Obliques
  • Lie on your back with your knees bent and feet flat on the floor
  • Place your hands by your temples and carefully lift your shoulder blades off the floor
  • Twist your body and bring one elbow over to the opposite knee
  • Make sure your head stays in line with your body then slowly return to centre and lower
  • Repeat as many times as you
• Plank (with variations) – Working onTransverse Abdominus, Rectus Abdominus and Obliques
  • Start on your knees with your elbows under shoulders. Keep your neck straight looking down to the ground
    • Option 1: Keep your knees on the floor and your bottom in line with your body
    • Option 2: Lift your knees off the floor onto your toes
    • Option 3: Lift one foot or hand and if you want a real challenge, you can try and lift both the opposing leg and foot at the same time
  • Hold between 10-60 seconds
• Press ups (with variations) – Working on Pectoralis Major, Anterior Deltoid, Triceps, Transverse Abdominus, Rectus Abdominus and Obliques
  • Start on your knees with your hands slightly in front of your shoulders
    • Option 1: Keep your knees on the floor and your hips high in a box position. Slowly bend your elbows and lower down to the floor then push yourself back up again without locking out your elbows
    • Option 2: Keep your knees on the floor but bring your weight forward and lower your hips
    • Option 3: Lift your knees with your hips low in line with the rest of your body
  • Repeat as many times as you can

Station 6: Dip bars

• Dips – working on Triceps, Pectoral and Anterior Deltoid
  • Stand between the parallel bars and place one hand on each in the middle
    • Option 1: Put your legs out in front of you with your feet flat on the floor
      • Slowly bend your elbows lowering yourself between the bars to chest height
      • Slowly push yourself back up again without locking your elbows
    • Option 2: Same as above with your feet lifted off the floor
  • Repeat as many times as you can
• Row – Working on Biceps, Trapezius and Rhomboids
  • Sit between the parallel bars with an underhand grip of either bar
  • Put your legs straight out in front of you, pull yourself up so your shoulders come to the bar height
  • Slowly lower back down
  • Repeat as many times as you can

Station 7: Ladder Walk – Working on Latissimus dorsi, Deltoids, Biceps and grip strength

• Place both hands on the first bar
• One hand at a time swing from one bar to the next
• Go as far as you can aiming to reach the end

Station 8: Hill sprints – A cardiovascular exercise challenging the Glutes, Hamstring and Quadriceps

• Run to the top of the hill as fast as you can

Your warm down

A stroll around the Woodland Walk is a great way to cool down.