Trailfit Outdoor Training- Sophie Everard

The natural terrain of the outdoors is as good as any gym.  Training outdoors, with the scent of earth underfoot, the sound of trees blowing and twigs snapping, the feel of warm soil underneath your fingertips, sun of your face and fresh air on your cheeks offers a multitude of benefits.  Taking your training session outdoors can decrease tension and boost energy. 

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: 60 minutes.

  • Double heel lifts
  • Walking lunges
  • Butt kickers
  • Leg swings
  • High Knees
  • Walk at a fast pace for two to three minutes, then jog for five minutes.
  • Weave in and out of trees (suicide runs): agility runs. Run for 30 seconds, rest for one minute. Repeat 5 times.

Suicide runs are high intensity sprint, working on endurance, agility and speed. Suicide runs can be done nearly anywhere – outdoors, in a park, gym, courts, all you need are shoes and some props to serve as markers which in this case are trees, weaving through trees.

  • Finger planks (good for climbing): 3 sets of 30 seconds

Hold a high plank (or raised pushup position) using your fingers to hold you as high as possible. This will really build finger strength and core.

  • Body rows off tree branches: 3 sets 5-8 reps

Utilizes your own body weight without placing stress on the lower back, working the back, biceps, traps, and all the stabilizer muscles.

Get creative and find a lower branch.  Grab the branch with an overhand grip (palms facing away from you).  Contract your abs, and try to keep the body in a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line.  Pull yourself up to the branch until your chest touches the branch. Lower yourself back down.

  • Pushups against trees: 3 sets 6-8 reps

This is a push up with hands on raised surface. Elevating your hands is less mechanical work, but you’re keeping the same bio-mechanics of the press-up. Drop the knees for an easier modification, where you don’t require as much core stability.

  • Wall sits utilising large trees: 3 sets of 60 seconds (advanced), 45 seconds (intermediate), 30 seconds (beginner)

This exercise works the quads, hip flexors, glutes and hamstrings.

Stand with your lower back against a straight tree, walk your feet out at hip distance apart and lower your glutes to sit against the tree.  Press the lower back into the wall by shifting weight to your heels off the toes, and relax the abs and shoulders.

  • Skater jumps: 3 sets 8-12 reps

This exercise develops lateral strength and power in the quads and glute muscles. It also places the entire load on one leg, which helps with balance and reduces the tendency to favor the stronger leg during two-legged jumps.  Get into a squat position with your feet close together and the majority of your weight on your right leg. Push off your right leg to the opposite side.  Land softly on your left leg and move your right leg behind it like you were performing a Curtsy Lunge.  Repeat on your left leg.

Trek and light jog, increasing speed to add HIIT.  Look for paths with inclines to accelerate up, increasing difficulty through speed control or elevation.  Sprinting for 30 seconds and recovering for 60 seconds, at least 5 times.  Further increase difficulty by decreasing the recovery time.


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

Picture Outdoor