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 Climb – Primarily 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: 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 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 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

Your warm down

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