Trailfit City Training- Sophie Everard

Embracing the notion that the city is your playground, an urban metropolis can be seen through new eyes when looking for adventure and exploring the urban environment.  No matter what the terrain, it is always possible to explore, to adventure and to train utilizing which ever space you have access too.  Cities offer a proliferation of natural obstacles and uncharted routes to play with, and ensure you get a great workout, even if you don’t have access to the great outdoors.  Discover new parts of your city through your adventure in the urban jungle.

Take one minute rest between sets in set exercises. Depending on fitness level or to increase difficulty, decrease rest time to challenge yourself, down from 60 seconds, to 45, to 30.

Duration: 45 minutes.



  • Walking lunges
  • Forward/backward leg swings
  • Side-to-side leg swings
  • Jogging in place with butt kicks
  • Toe taps on walls: One minute
  • HIGH knee skips: one minute


  • Split squats: 3 sets of 8-12 per leg

Position yourself into a staggered stance with the rear foot raised on surface and front foot forward. Bend the front knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise.  At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

  • Regressed push-ups: 3 sets 6-8 reps

This is a push up with hands on raised surface: you can use a bench, chair, wall…

Elevating your hands is less mechanical work, but you’re keeping the same bio-mechanics of the press-up movement, whereas if you drop the knees as an easier modification, you don’t require as much core stability. Start in a normal push up position, with your hands on a raised surface.  Lower down and press up. For a harder alternative place your feet on a higher surface e.g. a bench.

  • Stair Jumps: 3 sets 5-8 reps

Find a height and distance that is optimal for you and jump forward to your desired step, landing in a squat. Jump back down and repeat. This is great for high reps and cardio. If you want to mix it up, use your momentum and consecutively leapfrog to higher steps until you reach the top of the staircase. This will test your explosiveness, stamina, and core stability.

  • Stair Sprints: 3 sets

This will improve coordination and explosiveness. Sprint up a flight of stairs, using your arms for momentum.  Jog down for active recovery.

  • Box jumping: 3 sets 8 reps

Get in a half squat position with your arms in front of you. Execution-from this static position, jump up and onto the box. You want to jump from a still position, do not allow any counter movements. Land in the middle of the box and stand all the way up. Reset after each jump.

Add multiple jog and sprint sections at areas of your trail where you can run, in between the strength sets.

Look for areas where you can add interval training sprints, sprinting for 30 seconds and recovering for 60 seconds, at least 5 times.  Increase difficulty be decreasing the recovery time.

Save this workout to your phone, get outside and conquer the concrete jungle…

Don’t forget to check out the Park and Outdoor training sessions too!

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