Squirrel Run

An outdoor exercise circuit, immediately in front of the Colchester campus Sports Centre in Kidney Wood.

Station 1 Station 1 - Jump Bench
Start with legs astride bench and jump upwards so both feet are on bench

Attempt to perform 10 jumps

Station 2 Station 2 - Arm Walk
Jump to hold first bar and walk forward with arms to end bar

Station 3 Station 3 - Hurdles
Either hurdle or vault over each of the four barriers

Station 4 Station 4 - Backlift Sit-Up Bars
Either sit on the higher bar, link feet under the lower bar and perform sit-up motion, or lay with stomach on the higher bar and hook feet over the lower bar and bend forward, then lean backwards in order to arch the back

Attempt 10 of either exercise

Station 5 Station 5 - Weaving Poles
Either sprint between each of the poles or leap-frog over each pole

Station 6 Station 6 - Chinning bar
First, jump to hold bar using either an over-hand or an under-hand grip. Raise body untilr chin is level with the bar, then lower until arms are straight. Attempt to perform 10 chin-ups

Alternative - Jump bar

Jump to either touch the metal pole with both hands, or to clap hands above the metal pole. attempt to perform 10 of either exercise

Station 7 Station 7 - Dip Bar
Facing forward, jump and raise body so that arms are extended supporting weight on each bar. Then, lower body until arms are bent at 90 degrees and then raise until arms are fully extended. Repeat 10 times. Alternatively walk forward on arms from one end to the other.

Station 8 Station 8 - Step-up Platforms
Choose the platform at the appropriate height and stand approximately 2 feet away. Step up onto the horizontal bar with both feet and step down backwards

Attempt 10 steps

Station 9 Station 9 - Push-up Bar
Either position the body with both arms on the bar with the body straight and perform push-ups from this position, or hook feet over the bar and perform push-ups with the hands on the ground

Attempt 10 of either exercise

Guidelines for use

Please ensure appropriate clothing and footwear is worn when using the squirrel run (sports clothing and trainers).
Warm-up before using the squirrel run. For example, a gentle jog followed by stretching.
Ensure you have plenty of water to stay well hydrated.
Caution: During wet or icy weather the ground and equipment may become more slippery.
Please be aware of uneven ground surrounding the squirrel run and the possibility of loose footing from small debris from surrounding trees.

Please contact the Sports Centre if you require any further advice.