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

It is suitable for everyone, and a great free addition to your everyday workout. 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 access easily.

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

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

Station 1: Pole ClimbPrimarily working the muscles of the upper body and arms whilst challenging your agility and climbing skills.

  • Use your feet to clamp the pole for support
  • Then use both arms to try and pull yourself up the pole
  • Getting to the top of the pole will work up a sweat!

Station 2: HurdlesA 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 3: Dip Bars

  • Dips – working on Triceps 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 4: Ladder WalkWorking 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

Your warm down

Why not take a stroll around Glenside Campus or venture a little further afield for a relaxing cool down.

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