The TrailFit movement is unique from other training sessions. Instead of focusing on body image and intensely tracking fitness goals, Sophie Everard created a workout based on just enjoying your body and movement and appreciating the outdoors.

From using the world around you to build create your exercises, to proving that there’s nothing wrong with getting a bit dirty in the mud, this workout leaves you feeling not only better in your body, but also more comfortable about exercising in the outside spaces around you.

For those of you who can’t make it to any of our TrailFit events, find the first session below. Take it to your local park and experience the TrailFit movement for yourself…

• Bear crawling – forward and back. 5 sets
  Come down on all fours, trying to keep your hands underneath the shoulders and knees underneath hip. Raise the knees up, and start to crawl, using hands and feet to travel. Bear crawl forward for 20 metres and without resting, then bear crawl backward 20 metres.
• Dead bugs – 3 sets of 8-12 repetitions
  Lay flat on your back with your hands extended above you toward the ceiling. Bend your knees in 90 degree angle and raise your thighs until they are perpendicular to the floor. Now deeply exhale and embrace your abs to bring your rib cage down and flatten you back onto the floor. Slowly lower the right arm and the left leg down to the floor simultaneously while exhaling, then slowly return to the starting position while inhaling. Alternate sides and continue the movement for three sets.

PUSH UPS 3 sets 8-12 reps

3 variations depending on ability: Beginner, intermediate, advanced options

• Regressed push up
  This is a push up with hands on raised surface: you can use a bench, wall, higher surface ground.  Start in a normal push up position, with your hands on a raised surface.  Lower down and press up.

• Explosive push up
  Start in a normal push up position, but with the hands out slightly wider.  Lower down and press up explosively, push quickly and hard enough to get space between the floor and your hands, landing with the hands in a narrower stance. Absorb the landing and then repeat, going from narrow to wide.

• Raised-Leg Diamond Push ups
  These hit core, shoulders, triceps, chest, and back. Get into a push up position with hands making a diamond shape directly under your chest and raise one leg as high as possible before it bends. Perform 30 seconds of push ups then switch legs.

Fancy joining one of our future TrailFit events? It’s not too late to get a spot. We have another park workout on April 8th in Hampstead Heath and an event in the beautiful Epping Forest on the 22nd.

Click through to this article and enter the competition at the bottom.

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