To help keep you motivated with your outdoor exercise, we’re sharing a challenge from one of our OS Champions each day in February! This is part of our Bin The Gym campaign, find loads of inspiration and reasons to get outside more this year! The benefits of exercising outdoors in winter are huge – find out why!
Get outside and see what nature’s gym has to offer!
Don’t forget to tag @OrdnanceSurvey and #28GymDaysOutdoors to show us which challenges you try.
You can find all of our challenges here, add a like and comment to let us know if you’re trying your own challenge to get outside more.
Day 1 – Circuit Class in The City!
I’m challenging you to take your circuit class outside and into the city! Using the OS Maps app, I plotted a route that incorporated many opportunities for lots of different types of movement. And being a massive fan of gamification, I made sure there was plenty of fun to be had along the way too.
The city is a playground just waiting to be discovered. Why not try sprinting between lamp posts next time you’re out, or adding in a few squats at the next post box you pass?
Day 2 – Full Body Workout
Get your full body workout at your local Outdoor Park – brilliant to add to your next walk! You can do this workout at any outdoor park and the great thing is you need NO equipment!
Just make sure you grab your watch or phone to use a timer.
TOP TIPS:
- Make sure to keep your core engaged throughout the workout
- Make sure you warm up beforehand
- Take it at your own pace
- Take some water with you
- Grab a friend to make it more fun!
Day 3 – Fartlek training
Intensity – this training covers high intensity and only YOU can set that intensity so it’s amazing for building mental resilience with you pushing yourself to your limit and then some.
Adaptability – you can adapt this training to any sport, for example. Swimming, you can push really hard for a length next length relax and so forth. Whatever sporting event you want to get into there is Fartlek training for it.
Mentality – you can push yourself to the limit. Fartlek training is for all levels of fitness it’s just about how hard you can push yourself and when you finish your session be proud of that. You train hard, you race easy.
Day 4 – Strength Exercises
Here are three exercises to do outdoors that will keep you strong and fit in only 10 minutes.
- Try to complete 3 rounds of 10 repetitions, 3 x a week (although this is just a guideline)
- It should feel challenging but not impossible (about 7/10 difficulty).
- Stop if you experience pain that isn’t ‘muscle work’ and consult a trained physiotherapist for advice.
Exercise 1:
A. Split Squat
B. Normal body weight squats
Exercise 2:
A. Double leg calf raise
B. Single leg calf raise
Exercise 3:
A. Side lunge
B. Hold onto a bench / chair / tree for balance
Day 5 – Running Up That Hill!
Find a hill and run or walk up it as many times as you can. Do this workout once or twice a week gradually increasing the number of repetitions, you’ll be amazed at how strong you will feel.
City slopes and stairs work just fine or head out into the countryside for a more demanding challenge. The great thing about this workout is that you can do it anywhere, you can make it as hard or as easy as you like and you don’t need any equipment.
It beats the treadmill because you’re going downhill too which works different muscles. You can also get creative and find some fantastic scenery. Friends can join you too!
Day 6- Strength & Flexibility
I’ve teamed up with my friends at @ordnancesurvey to show you how I turn a gorgeous beach walk into an invigorating & joyful beach workout – with some strength training, balance and flexibility.
- Pulling a discarded fishing box along the beach full of plastic bottles, fishing wire, balloons and old clothing for a beach clean
- Taking a moment to breathe and do a headstand at sunrise or simply stand & breathe deeply soaking up the day!
- Learning to do the Sit to Rise – a great exercise for those of us training for our “old lady bodies!” Let’s keep up our strength & balance
- Squats with stones
A beach workout not only helps me feel good in the moment, it also helps me sleep well at night! Double wellbeing win!
Day 7 – Sensory Walking
Your outdoor gym challenge today is to connect with nature through your senses…
Unplug from your headphones and be present in your outdoor surroundings on a sensory walk.
Touch – Feel how the gentle breeze might run across your skin, and how the terrain feels under your feet.
Sight – Look at how colours and light alter nature around us.
Smell – Breathe in deeply. What can you smell in different seasons?
Sound – Take a moment to be present and listen to your surroundings.
Make your own or find a list of sensory routes created in partnership with @sensecharity in OS Maps. These walks are designed for people with complex disabilities but can be enjoyed by anyone.
Day 8 – The Stair Master
When I’m training it’s got to be all outdoors. So for the @ordnancesurvey #28GymDaysOutdoors Challenge – it was an obvious choice to film my favourite Stair Master.
There’s not much better than a big stair set for replicating any of the 600+ hills I’ve summited in the UK!
Day 9 – 12-3-30
The 12-3-30 challenge consists of walking on a treadmill at a 12% incline with a 3 mph pace for 30 minutes ⏱️ so I’ve found a beautiful hill on my doorstep with similar ascent, only much better views. Let’s go!
How boring is a treadmill? I can’t walk on one for longer than 5 mins without getting bored, however outdoors, I can walk for hours! 💪🏼
Day 10 – Full Body Workout
No equipment needed! Just make sure you grab your watch or phone to use a timer.⏰
❌FULL WORKOUT❌
👉🏻 Do 30 seconds on each exercise, rest for 30 then do it again X2 more.
1. Warm up – arm swings & lunge twists
2. Jumping Squats
3. Press ups on a fence
4. Lateral lunges
5. Rows on a fence
6. Dips on a tree
7. Pull ups – either full or jumping like Chloe
TOP TIPS:
• Make sure to keep your core engaged throughout the workout
• Make sure you warm up beforehand
• Take it at your own pace
• Take some water with you
• Maybe grab some food at the pub after for some post workout fuel – or grab some eggs like us down the road!
Day 11 – Steps!
I’m challenging you to switch the gym stepper machine for outdoors steps and get stepping!
Steps are everywhere so you hopefully won’t have to look far to find some. Using the OS Maps app, I found the unique ZigZag path in Selbourne Common, which was cut by Gilbert White and his brother in 1753, to make the walk easier from Gilbert’s village of Selborne to his brother’s village of Newton Valence. There is still a lot of steps as you follow the switch backs climbing 57m elevation. The view encourages you to keep going! There is a bench three-quarters of the way up and another at the top, so you can reward yourself with a well earned rest while you soak in the views over Selborne and the Oakhanger Woods from one of the highest hills in Hampshire. Much more rewarding than the gym view.
Day 12 – Cycling
6 benefits of switching up your cycling workout:
Cycling cardio indoors can be boring and demotivating. Trading the indoor cardio bike for the outdoor road, gravel or MTB bike means we can get the endorphins and rush of the real thing, and take in some stunning scenery. Plus nature doesn’t ask for a monthly subscription like a gym does!
There are cycle routes in most places across the UK.
There are huge mental and physical health benefits that come from the mindfulness created by immersing yourself in nature and living in the present.
Day 13 – AMRAP Woodland Workout
So here’s my AMRAP workout broken down for you (do As Many Reps As Possible):
Hill Reps – find yourself a short, steep section that you can walk or run up and down.
‘Tree’cep’ Dips – use a fallen tree or low branch with knees slightly bent and back nice and straight, dip your bum to the ground with control.
‘Tree’ Sit – knees bent at a 90° angle and hold for as long as possible.
Branch Press – incline press-ups to fail. A sit mat for the hands and/or knees is a good idea.
Side Branch Jumps – jump squats over anything you can find (doesn’t have to be huge)! Keeping feet together, soft knees on landing and using your arms to propel you.
Woodland Climbers – good old mountain climbers! In a press-up position, bring your knees towards your chest.
Repeat As Many Rounds As Possible in 20 minutes. Enjoy!
Day 14 – Let’s go on a colour walk!
the New Year New Me mindset so often lands you in the gym – but, how about, you have it take you outside!
As part of Ordnance Surveys #28GymDaysOutdoors campaign, I’m challenging you to do just that.
My day is inspired by the viral colour walk trend – this is where you pick a colour and see where you notice it on your daily walk or run.It is meant to help with anxiety, keep you mindful and present in the moment or even serve as a distraction, if you need one.
Day 15 – Adventure Bingo
Adventure Bingo, or photo bingo as I sometimes call it, has quickly become one of my favourite games to play to help keep me active and engaged outside. A bit like a treasure hunt, it’s inclusive and versatile, and adaptable to almost any situation. I love getting my friends involved by letting them set what’s on my bingo card. Here are some of the fabulous items they’ve asked me to find over the years:
Theatre posters ✅
A dog in a jumper ✅
Yellow wellies ✅
A folding bike ✅
A post box in a wall ✅
A cat in a window ✅
A revolving door ✅
Something that has googly eyes ✅
Why not get the family involved, with a race to see who can tick off all their items first? 👀
Day 16 – Get out of the saddle (or off the office chair!)
Feel stronger in or out of the saddle with this outdoor workout suitable for horse riders and non-horse riders alike!
Challenge yourself to 3 rounds of these exercises in your lunch break today to get that daily dose of vitamin D. You won’t need any equipment, just a patch of greenspace 🌿
Day 17 – Bodyweight Exercises with PaddleUK
Paralympian @jack_eyers_ shares five exercises you can do outdoors—whether by your local blue space, in a park, or even in your garden. No equipment needed, just you and the outdoors! 5 exercises, 10 reps each, Repeat 2x a week until you’re back on the water!
1. Russian Twist
2. Lunge
3. Squat
4. Superman
5. Pullovers
Day 18 – Keepy Uppies
See how many keepy uppies you can do! Even if it’s just one or two, that’s a win. Bonus points if you land a trick of your choice!
Freestyle football is an epic way to get fit while having fun. Start with basic keepy uppies and challenge yourself to go further with more advanced tricks.
Not only is this a killer cardio session, but it also boosts your balance, coordination, and control. Plus, it’s seriously addictive!
Day 19 – On Yer Bike!
Did you know if you workout with friends you are likely to do more exercise minutes, boost your mental health and even take longer to fatigue?
Looking for people to workout with? Join a British Cycling Breeze ride! They are free, fun, inclusive led rides for women and a great way to workout outdoors on two wheels, gain confidence on a bike and meet new people.
Day 20 – Endorphin Boost
When people say they love the gym at this time of year… surely this is what they mean? I always find myself in a bit of an exercise slump at this time of year, which is why I make even more of an effort to get moving and get those endorphins. And who needs the gym when we have the great outdoors?
Day 22 – Rucking
Today’s outdoor gym challenge is rucking. The concept is super simple, grab a rucksack, add weights to it and head out on a walk for a low impact workout, or up the intensity with some weighted strength training!
The benefits of rucking include strengthening muscles and cardio stamina as well as improving balance and bone density.
Day 23 – Trail Running
Calling all young trail runners! This weekend it’s your turn to hit the outdoor gym!
A study by @Endure24uk, the UK’s favourite trail race, found over 73% of 16-25 year olds prefer exercising outdoors in nature over working out in the gym. They’ve teamed up with @Trail.Fam, a charity dedicated to improving young people’s lives through trail running to make trail running accessible to younger participants. And we sent the TrailFam team out on the trails with OS Maps as part of the 28 Gym Days Outdoors Challenge.
Half of the young people they surveyed say exercising with friends or family helps them feel more motivated to exercise regularly, and 64% exercise with their parents or carers. So grab your family and get out on the trails for #28GymDaysOutdoors together!
Day 24- Mountain Biking
I’m back with another @ordnancesurvey 28 Gym Days Outdoors Challenge and this time I’m challenging you to get outside on a mountain bike! 🚵♀️
Switch up the static gym bike for some muddy good fun on the trails. Many forests in England have great cycle trails and if you don’t have a forest near you, all bridleways are open to bikes. Great thing about being on the trails is there are no cars to worry about, just lovely views and the local wildlife to admire. 🌳🦌
With OS Maps it easy to see which trails are bridleways so you can plan your route. For this ride I headed to the Forest of Dean to complete their Colliers trail, which is a 14.5km circular route. As trails open to cyclists are also open to many other users including horse riders, please make sure you share the trails responsibly, so everyone has a fun time outside!
Where will you head for a spin in the woods?
Day 25 – A Sunrise Stretch
A sunrise stroll and stretch session!
I’m bringing you a little challenge to take an early morning walk and enjoy an outdoor stretch session. You can do this anywhere – a park, a woodland, a hilltop, a beach. Find somewhere accessible and quiet where you can appreciate nature
Whether you practise a full yoga flow or simply stretch your body for 5 minutes, I promise that you’ll feel so energised and ready for the day!
Taking it outside adds the benefit of being in the fresh air and if you’re lucky, you may even catch the sun rising and see the sky burst with colour!
Wherever you are, just enjoy the slowness and the peace and quiet, the morning bird song and some early morning movement
Day 26 – Outdoor Conditioning Training
Find a park in OS Maps, grab your trainers, locate a bench (or twelve!) and log some outdoor conditioning training to help your running with today’s #28GymDaysOutdoors Challenge.
Aneeka is one of 10 amazing women challenging themselves in new ways to show that ultras are for everyone and will be doing her first ultra, Race to the King, this summer. Typically, women make up 32% of ultramarathon participants compared to 50% of 10k runners. But Threshold’s Ultra 50:50 Campaign is aiming to address challenges women face in ultrarunning, such as representation, training, event access, safety, and menstrual health to increase participation for women in ultra running.
So ladies, if today’s workout has got you inspired check out Threshold’s Ultra 50:50 campaign and follow Aneeka and the other challengers progress as they head towards race day.
Day 27 – Mountain Biking Tips
Get rolling with confidence with these top mountain biking tips from @wyemtb@fodcyclerangers and @pedalabikeaway:
🗺️ Pick your trail and plan your route
Hiring a bike is a great way to test a new hobby and find the right bike for you
Always wear a well fitting helmet
Find the right trail for your level of experience. Cycle centres like The Forest of Dean have graded trails from family friendly rides, all the way through to challenging.
Most importantly, have fun and enjoy exploring! Oh and cake. Always reward yourself with a little sweet treat after
Day 28 – Setting Goals with the OS Runners
Day 28 is here and we are heading out on a run with the OS Runners!🏃
If you’re planning to get into running as Spring arrives here are some tips from the team who are currently training for @abpsouthamptonmarathon
