Just five minutes in the outdoor gym every day can lead to improvements in your health and wellbeing. Our outdoor gyms are completely free to use and are suitable for all, from experienced gym goers to beginners.
Workshops
Always wondered how to use our outdoor gym equipment properly?
Do you enjoy exercising in the outdoors rather than gyms?
Then come along to our FREE Outdoor Gym workshops, where our qualified staff will take time to show you how to get the most out of this equipment and give you the confidence to get using them.
Ballymena
Monday 29 January 2018
10am to 11am at The Peoples Park
11.30am to 12.30pm at The Ecos Natural Park
Carrickfergus
Tuesday 30 January 2018
10am to 11am at Carrickfergus Amphitheatre
11.30am to 12.30pm at Bashfordslands Wood
Larne
Thursday 1 February 2018
10am to 11am at Town Parks
12noon to 1pm at Carnfunnock Park
The equipment offers any user of the park an opportunity to increase their physical activity and is designed to give a mix of cardiovascular, strength and toning exercises. All equipment has clear guidelines for proper use and information on which part of the body it is benefitting.
We are committed to improving the health and wellbeing of our residents. Our outdoor gyms shows how we continue to maximise the services available in our parks. The installations have been specially configured to allow users to get the maximum benefit of the equipment in the shortest time. By concentrating the equipment together, we have made things easier for people in the park who want a quick exercise routine during their lunchtime break or after a walk. Physical activity produces real benefits for people and is important for all ages and abilities. It can help you keep a healthy weight and help improve your mood, reduce anxiety and protect against depression.
Benefits of exercising outdoors
Burn up to 20 percent more calories
Work harder and improve balance on uneven surfaces and in natural elements
Perfect full body workout
Vitamin D boost good for bones
A really healthy glow
Top tips for exercising outdoors
Wear plenty of layers
Be seen, be safe - wear high-vis
Train with friends or family - make exercise social
Carry a mobile phone
Be aware of the terrain, environment, wildlife and livestock
* Please note the equipment at this site is by a different provider.
Fitness Crunch/Leg Lift
Assisted Row/Push Up
Balance Steps
Cardio Stepper
Plyometrics Pull Up/Dips
Squat Press
Tai-Chi Wheels
Balance Beam
Chest Press/Seated Row Cross Trainer
Exercise Cycle
Hand Cycle
Leg Press/Step Up
Shoulder Press/Lat Pull Down
Carnfunnock Country Park, Larne
* Please note the equipment at this site is by a different provider.
Air Skier
Cross Trainer
Double Air Walker
Hurdles
Pull Down Challenger
Seated Chest Press
Town Park, Larne
*Please note the equipment at this site is by a different provider.
Balance Beam Cross Trainer
Double Air Walker
Air Walker (Prom)
Balance Beam (Prom)
Leg Press (Prom)
Pull Down (Prom)
Sit Ups (Prom) Push Ups/Dip
Chest Press
Sit Ups
Blackhead Path, Whitehead
Chest Press/Seated Row
Oblique/Recumbent Bike
Bench
The majority of our outdoor gym equipment has been provided by The Great Outdoor Gym Company. We have included the variety of equipment you will be able to find at our different sites. We have also included instructional videos on how to use them safely and incorporate them into your exercise schedule.
Cross Trainer
On this stylish cross trainer, the user will feel like they are in an indoor gym but outside. It is designed to give a cardiovascular workout, as well as helping to improve muscle tone in the legs and arms. With top quality bearings and sliding mechanisms the TGO cross trainer is smooth, safe and easy to use. From super fit to those new to exercise, this is the perfect piece for any gym.
How to use correctly
Aim for a nice steady, rhythmic movement on the Cross Trainer. No jerking
Stand on foot plates provided taking hold of the handles.
Gently move the handles and foot plates forwards and backwards in a swinging motion to reach and then maintain a smooth steady rhythm.
Benefits:
Improves muscle stamina and endurance.
Improves heart and lung function over a period of time.
Trainer's Tip:
To get the most out of your workout, really put yourself to the test and focus on a quality workout. Don’t spend 20 mins at 20%! Spend 10 mins at 70%!
Concentrate on a nice even breathing pattern, which will help you get into the ‘zone’
Dips / Leg Raise
The dips is for the fitness fanatic who will visit the gym especially to use this piece and be very grateful! The dips improves the tone of the upper body in particular arms and shoulders. The leg raise is an excellent way to improve your core strength.
So just from this one piece of equipment the user will have had a great workout.
How to use correctly
Dips:
When doing a dip, avoid going below 90° with the elbows.
Take hold of the bars (shoulder width apart).
Push yourself off the ground and straighten your arms.
Bend your arms to 90° and then straighten.
Repeat as many times as possible making sure you do not ‘shrug’ your shoulders.
Benefits
The Dips improves the tone of your upper body in particular our arms and shoulders.
Trainer's Tip
If you’ve mastered dips on the side of The Bench station, then you should be doing dips here!! A good goal is to be doing 12-15 repetitions in a set or at least, give it a go!
How to use correctly
Leg Raise:
Stand with your back to the back rests.
Place your fore arms on the rest at 90 degrees from your upper arms and position them at shoulder width apart.
Hold the handle bars.
When secure raise your legs in front of you to the height you are comfortable with.
Benefits:
The Leg Raise improves your core and abdominal strength.
Trainer's Tip:
Start with bringing your knees to your chest and then try keeping your legs straight.
Pull ups / Assisted Pull Ups
For those who have always wanted to do a full pull up but not been able to. This jewel of a double station is the piece of equipment that caters for the super fit user as well as those new to exercise. On one side there is a full pull up station for the very fit user and on the other the unique assisted pull up. By stepping on the platform, the users own body weight is counter-levered to enable them to perform the equivalent of a 50% pull up. It is the perfect way to train up to that daunting full pull up on the other side!
This machine widens the access to the pull ups exercise through the two different sides. A great, functional way to strengthen arms, shoulders and back.
How to use correctly
Reach up and take hold of the bar, either overgrasp or undergrap hand position.
Using the strength of your arms and back, raise yourself up so that your chin goes above the bar where your hands are placed, then lower under control.
Do not twist body or lock out limb joints.
Benefits
If you’re wanting to look good on the beach, this is a great exercise to have as part of your session.
This machine widens the access to the pull ups exercise through the two different sides. A great, functional way to strengthen your arms, shoulders and back.
Trainer's Tip
Utilise the over grasp and under grasp Pull Up positions to get results in various back and bicep muscles.
Try not to swing your body as this will assist you but will not isolate any muscle groups.
Seated Row
This is an upper body station that gives users a fantastic workout. Based on lifting approximately 30% of your body weight, this machine works the arms and back, giving a great upper body workout for all abilities.
A group of designers, engineers, fitness professionals and safety experts teamed up to design the new TGO range and this piece is a great example of how this has been a successful combination.
How to use correctly
Try the 2 grip variations to work different muscles in the back and arms
Make sure you sit comfortably on the seat provided, with your feet just over shoulder width apart and firmly placed on the ground.
Taking hold of any 1 of the 2 hand positions available, pull the handles in towards you, until the handles are in line with your chest.
Return the handles back to the start position in a controlled manner.
Benefits
Will improve the muscle tone of the back and arms over a period of time.
Trainer's Tip
Look to be executing 12 – 15 repetitions per set to gain maximum benefit!
To increase strength and power, bring the handles into you with speed and release nice and slowly.
Chest Press
This is an upper body station that gives users a fantastic workout. Based on lifting approximately 30% of your body weight, this machine works the chest and arms, giving a great upper body workout for all abilities.
A group of designers, engineers, fitness professionals and safety experts teamed up to design the new TGO range and this piece is a great example of how this has been a successful combination.
How to use correctly
Try the 2 grip variations to work different muscles in the chest
Make sure you sit comfortably on the seat provided, with your feet just over shoulder width apart and firmly placed on the ground.
Taking hold of any 1 of the 2 hand positions available, push the handles out until your arms are fully extended, making sure you don’t lock your arms out.
Return the handles back to the start position in a controlled manner.
Benefits
Will improve the muscle tone of chest and arms over a period of time.
Trainer's Tip
As you’ll be lifting 30% of your body weight, make sure your repetitions are controlled.
Look to be executing 12 – 15 repetitions per set to gain maximum benefit!
Shoulder Press
Based on lifting approximately 30% of the users body weight, this machine works the shoulders and arms, giving a great upper body workout for all abilities.
How to use correctly
Use this piece of equipment for a great all round upper body workout
Make sure you are seated comfortably on the seat provided with feet just over shoulder width apart.
Using the hand positions available, extend your arms above your head. Make sure you keep your back fixed against the back plate.
Then lower, making sure you are always under control. Then Repeat.
Benefits
This machine is a clever piece of equipment to work the whole upper body.
Trainer's Tip
From start to finish concentrate on maintaining a good posture. Keep you back flat against the back rest and look straight ahead.
Exhale when exerting force and inhale while returning the bar back to its starting position.
An excellent exercise to tone the arms, shoulders and back which should be included in most sessions!
Lat Pull Down
The lat pull down should be the centre piece of any TGO outdoor gym. Based on lifting approximately 30% of the users body weight, this machine works the arms and back, giving a great upper body workout for all abilities.
How to use correctly
Use this piece of equipment for a great all round upper body workout
Make sure you are seated comfortably on the seat provided with feet just over shoulder width apart.
Using the hand positions available, extend your arms and pull them down. Make sure you keep your back fixed against the back plate.
Then raise, making sure you are always under control. Then Repeat.
Benefits
This machine is a clever piece of equipment to work the whole upper body.
Trainer's Tip
From start to finish concentrate on maintaining a good posture. Keep you back flat against the back rest and look straight ahead.
Exhale when exerting force and inhale while returning the bar back to its starting position.
An excellent exercise to tone the arms, shoulders and back which should be included in most sessions!
The Bench
More than just any old abs bench. This is a classic example of how TGO brought their fitness and design expertise to get the most out of a single unit. There are a number of exercise variations on this piece of equipment not just limited to sit ups. The bars around the edge enable to user to perform incline press ups and triceps dips and the bench caters for a wide variety of sit up and abdominal cruch exercises.
This machine is great for the middle or end of a training session to really focus in this particular muscle group.
How to use correctly
Sit ups
Use the Abs Bench to tighten up that core
Sit with your feet fixed, as shown in the diagram with your knees over the top bar and your feet under the bottom bar to secure your position.
Place your hands on either side of your temple, across your chest or finger tips on your thighs. Keep them there for the duration of the exercise. (NOT FIXED BEHIND YOUR HEAD)
Now sit up to 90° and lower again, under control.
Tricep dips
Sit in the middle of the bench.
Place your hands on the bar in front of the bench either side of your leg.
Gently bring your body in front of the bench.
Lower and raise your body using the tricep muscles in the upper back of your arms.
Press ups
Stand in front of the bench.
Place your hands on the bar in front of the bench, shoulder width apart.
Stretch your legs out behind you or bend your knees for a gentler exercise.
Raise and lower your body with your biceps and chest muscles.
Benefits
Stronger arms, firmer core and more toned stomach muscles
Trainer's Tip
There are a number of variations on this piece of equipment. ‘Imagination is your only Limitation!’ Try an Incline Press Up, Dips and various other sit ups?
If you have back problems, please seek medical advice before use.
A stronger firmer ‘core’ is essential for everyday living, so lets spend some time either in the middle or end of your session to really focus in this particular muscle group.
Leg Press
With the leg press TGO took inspiration from the indoor gym industry and designed a smooth and easy to use leg press that glides up and down an inclined track. The large footplate allows for a variety of foot positions to accommodate a wide variety of exercise variations and users. The leg press will work leg and gluteal muscles under a controlled plane, with feet fixed onto the designated footplate. Change foot position to work the calf muscles too. It is the perfect exercise for the legs.
How to use correctly
Concentrate at ALL times at keeping your feet at shoulder width apart. The deeper you go, the more muscles you’ll activate!!
Make sure you are seated comfortably with your feet just over shoulder width apart on the foot plate provided, (legs at 90°)
Weight through your heel blocks, extend your legs so they are almost straight.
Return to the start position under control. Repeat.
Benefits
This new leg press improves muscle tone of your legs and depending how far down you get, will give your glutes (bum) a great work out too.
Traniers Tip
If you are finding the exercise a bit too easy and would like to ‘mix it up’, try isolating a single leg for each repetition.
Hand Bike
All TGO products are designed to be as inclusive as possible but this is one of TGO’s star pieces for inclusivity and can be used by both able body users and wheelchair users. It is an excellent cardiovascular piece of equipment and helps tone up arms whilst improving muscle stamina and endurance.
How to use correctly
Bingo Wings? This is a great start for you!
Either take a seat or park up the other side
Place hands on the handles provided and start to ‘pedal’ the handles in a rhythmic movement with your arm muscles.
Benefits
A great way to tone your upper body and do away with those ‘bingo wings’.
Improves muscle stamina and endurance.
Improves heart and lung function over a period of time.
Trainer's Tip
An under utilized piece of equipment!! Work hard and you will reap the rewards!
Recumbent Bike
Designed to give the user a cardiovascular workout and improve leg strength and muscle tone. It is ideal as a rehabilitation tool, keeping the back in a fixed position whilst working the lower body. The recumbent bike comes with our bespoke made all aluminium pedals. These look and work brilliantly, but most importantly will never rust.
How to use correctly
Struggling with your knees and hips? The Recumbent bike is a great rehabilitation tool!
Making sure you’re comfortably seated, back against the back plate and in an upright position.
Fix feet on the pedals in front of you and start to pedal in a rhythmic movement.
Use hand rails on either side of the seat for support, if required.
Benefits
Improves muscle stamina and endurance.
Improves heart and lung function over a period of time.
Tones the legs and bum.
Trainer's Tip
A great way to start a workout or get those legs and lower limbs ready for a run!
Plyometric Boxes (Triple Step Up)
Step to it with our range of step up boxes from plyomtric to triple step ups. Practice your aerobic step ups and improve your heart, lungs and all round fitness.
How to use correctly
Make sure your weight goes from your heels to your toes and avoid your knee creeping in front of your feet.
Where possible choose a suitable height before you exercise.
Stand behind the height you have chosen and step up so both feet are now on top of the box.
Now step backwards to return to the start position. Repeat.
Benefits
A great way to get those legs toned.
If done with speed and over a period of time you will feel that this could either be a strength or endurance exercise.
Trainer's Tip
Squat Jumps, Straddle Jumps, Scissor Kicks? Plenty of options … Start small and aim high! You could even use a little weight to add resistance?
