The Outdoor Gym at Spratton Road Wellbeing Park is officially open! 🎉🏋️♂️💪
Checkout the equipment the gym has to offer and how to use each piece of equipment safely, and be sure to check out the demonstration videos from Freshair Fitness using the links below.
💪 Pull Down & Chest Press Combo
Upper body gains incoming!
How to Use the Pull Down & Chest Press Combo – Outdoor Gym 💪🏋️♂️
1️⃣ Sit Comfortably – Sit on the seat with your feet flat on the ground. Ensure your posture is upright.
2️⃣ Grip the Handles – Grab the top handles for the Pull Down or the lower handles for the Chest Press, keeping your hands firm but relaxed.
3️⃣ Pull Down (Top Handles) – For the Pull Down, pull the handles down towards your chest, engaging your back and shoulder muscles. Slowly return the handles to the starting position.
4️⃣ Chest Press (Lower Handles) – For the Chest Press, push the handles away from your chest, extending your arms fully. Keep your elbows slightly bent. Slowly return the handles to chest level.
5️⃣ Control Your Movements – Focus on smooth, controlled movements, breathing in when returning to the starting position and out when pushing or pulling.
6️⃣ Cool Down – After completing your sets, relax and stretch your arms and shoulders.
💡 Tip: The Pull Down & Chest Press Combo is perfect for building upper body strength, targeting your back, chest, shoulders, and arms.
🐎 Rider
A fun full-body challenge!
How to Use the Rider – Outdoor Gym 🐎💪
1️⃣ Step On Securely – Place your feet on the foot pedals and stand or sit comfortably, holding onto the handlebars for balance.
2️⃣ Grip the Handles – Hold onto the handlebars firmly but comfortably for support as you begin.
3️⃣ Start Moving – Begin moving your legs in a circular motion, similar to riding a bike. Engage your core and leg muscles as you pedal.
4️⃣ Adjust Speed & Intensity – Pedal at your own pace—go faster for a cardio boost or slower for a strength workout.
5️⃣ Engage Your Core & Legs – Focus on using your legs and core for a full-body workout.
6️⃣ Cool Down – Gradually slow down your pedaling and relax before stepping off.
💡 Tip: The Rider is great for building leg strength, improving cardiovascular fitness, and toning your entire body while being low impact.
🦵 Seated Leg Press Station
Build lower body strength with ease!
How to Use the Seated Leg Press – Outdoor Gym 🦵💪
1️⃣ Sit Comfortably – Sit on the seat with your back supported and feet flat on the footplate.
2️⃣ Position Your Feet – Place your feet shoulder-width apart on the footplate, ensuring your knees are bent at a comfortable angle.
3️⃣ Push With Your Legs – Press through your heels and extend your legs, straightening them without locking your knees.
4️⃣ Control the Return – Slowly bend your knees to return to the starting position, keeping the movement smooth and controlled.
5️⃣ Adjust the Intensity – For a greater challenge, increase your reps or adjust your pace.
6️⃣ Cool Down – After your sets, relax and gently stretch your legs to release any tension.
💡 Tip: The Seated Leg Press is perfect for building leg strength, toning muscles, and improving lower body endurance.
🦵 Leg Lift Station
Strengthen and tone those legs!
How to Use the Leg Lift Station – Outdoor Gym 🦵💪
1️⃣ Stand Tall – Stand beside the station, holding onto the handlebars for balance.
2️⃣ Position Your Legs – Place your legs in the designated pads or handles, ensuring your knees are slightly bent for comfort.
3️⃣ Lift Your Legs – Slowly raise your legs up in front of you, engaging your abdominal and leg muscles.
4️⃣ Control the Movement – Bring your legs back down slowly to complete one rep. Repeat this motion to build core, thigh, and hip strength.
5️⃣ Adjust the Intensity – For more challenge, try lifting your legs higher or holding them in place for a few seconds.
6️⃣ Cool Down – Relax your muscles after completing your sets.
💡 Tip: The Leg Lift Station is excellent for toning your core, hips, and legs, helping improve strength and flexibility.
🚶 Double Air Walker
A smooth, low-impact way to get your steps in!
How to Use the Air Walker – Outdoor Gym 🚶💨
1️⃣ Step On Carefully – Place your feet on the foot pedals while holding onto the handlebars for balance.
2️⃣ Grip Firmly – Keep a comfortable hold on the bars to stay steady.
3️⃣ Start Walking – Move your legs back and forth in a smooth gliding motion, like walking in the air!
4️⃣ Control Your Speed – Go at your own pace—slow for balance, faster for a cardio workout.
5️⃣ Engage Your Core – Keep your body upright and use your core for stability.
6️⃣ Cool Down – Gradually slow your pace before stepping off safely.
💡 Tip: The Air Walker is perfect for improving cardiovascular fitness, leg strength, and flexibility with low impact on joints!
💨 Air Skier
Twist and turn for a great core workout!
How to Use the Air Skier – Outdoor Gym 💨🏃♂️
1️⃣ Step On Safely – Stand on the footplates, holding onto the handlebars for balance.
2️⃣ Grip Firmly – Keep a comfortable hold on the bars to stay steady.
3️⃣ Swing Side to Side – Shift your legs side to side in a smooth, skiing motion while keeping your upper body stable.
4️⃣ Control Your Speed – Move at your own pace—slow and steady for balance, faster for cardio.
5️⃣ Engage Your Core – Use your core muscles to stay upright and controlled.
6️⃣ Cool Down – Gradually slow down your movements before stepping off.
💡 Tip: The Air Skier is great for improving balance, flexibility, and coordination while giving you a fun, low-impact workout!
🚴 Accessible Arm & Pedal Bike
Get those arms & legs pumping!
How to Use the Arm & Pedal Bike – Outdoor Gym (Wheelchair Accessible) ♿🚴♂️
1️⃣ Position Your Wheelchair – Approach the equipment and ensure your wheelchair is securely in place.
2️⃣ Lock the Wheels – Engage your wheelchair brakes to prevent movement while using the bike.
3️⃣ Grip the Handles – Hold onto the arm pedals comfortably, ensuring a firm but relaxed grip.
4️⃣ Start Pedaling – Rotate the handles forward or backward at your own pace to work your arms, shoulders, and upper body strength.
5️⃣ Engage Your Legs (If Possible) – Our equipment includes foot pedals; use them if suitable for additional movement and circulation.
6️⃣ Adjust Speed & Effort – Pedal at a comfortable rhythm—go faster for cardio or slower for strength-building.
7️⃣ Cool Down – Gradually slow your pace before stopping to relax your muscles.
💡 Tip: This equipment is great for improving circulation, building upper body strength, and enhancing coordination. Perfect for all fitness levels!
With thanks to the team at Freshair Fitness, the company that was selected to install the gym equipment in the park. More information can be found on their website https://www.freshairfitness.co.uk.
