Park Starter Route
A 4-week beginner programme using park benches, grass areas, and open paths. Three sessions per week, 10–15 minutes each.
Training Routes and Programs
Structured multi-session programmes tailored to outdoor environments. Follow a route from start to finish and build your bodyweight skills progressively.
Location-Friendly Formats
Each route is designed to work in specific outdoor settings. Pick the environment that suits you best and follow the guided programme.
Urban Movement Route
A 6-week intermediate programme using stairs, walls, and flat pavement. Four sessions per week, 15–20 minutes each.
Open Space Advanced Route
An 8-week advanced programme for fields, beaches, and wide-open areas. Five sessions per week, 20–30 minutes each.
Progressive Difficulty Stages
Each route follows a clear progression. You advance only when the current stage feels comfortable, ensuring safe and steady development.
Foundation Stage
Master basic movement patterns with high-repetition, low-complexity sessions. Focus on form and consistency.
Build Stage
Combine patterns into circuits. Add tempo variations and increase session duration for greater endurance.
Challenge Stage
Introduce single-limb movements, pauses, and dynamic transitions between exercises for advanced control.
Flow Stage
Link movements into continuous flows. Design your own combinations using the patterns you have mastered.
Consistency Tracking
Log completed sessions and track weekly frequency. Regularity matters more than intensity at every stage.
Personal Programme Builder
Combine your favourite sessions into a custom weekly plan. Adjust duration, difficulty, and location to fit your lifestyle.
Sample Weekly Route Plan
An example intermediate-level weekly schedule. Adjust session types and rest days to match your personal rhythm.
1
Monday — Full Body Circuit
20 min · Park · Push, squat, and core rotation
2
Tuesday — Mobility Flow
10 min · Any outdoor space · Joint mobility and stretching
3
Wednesday — Upper Body Focus
15 min · Street · Push-up progressions and core stability
4
Thursday — Rest Day
Optional light walk or breathing practice
5
Friday — Lower Body Focus
15 min · Park · Squat variations, lunges, and step-ups
6
Saturday — Active Recovery
12 min · Open space · Gentle movement and deep stretching
Questions About the Programmes?
Get in touch with our team if you need guidance choosing the right route or adapting a programme to your setting.
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