Frenchay Campus Trim Trail

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.