Short on time but ready to build some serious upper body strength? This efficient 20-minute workout is perfect for any outdoor space – your local park, garden, or even your living room – with just a resistance band. Get ready to activate your chest, back, and shoulders for a powerful session.
Duration: 20 minutes
Equipment: Resistance Band (and a sturdy anchor point)
Difficulty: Beginner / Intermediate
Targets: Back, Chest, Shoulders, Arms
Always begin with a 2-3 minute light warm-up (e.g., arm circles, light jogging on the spot) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.
The Workout
Perform 3 rounds of the following exercises, aiming for the suggested repetitions. Take a short rest (60-90 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.
1. Resistance Band Bent Over Rows
Stand on the middle of the band with your feet shoulder-width apart. Hinge forward at the hips, keeping your back straight, and pull the band towards your chest, squeezing your shoulder blades together. Slowly return to the start.
Modification: Use a lighter band or decrease the range of motion. For more challenge, use a heavier band or move your hands closer to the middle of the band.
Reps: 12-15 repetitions.
2. Resistance Band Chest Press
Anchor the band to a sturdy object like a wall or door anchor behind you. Stand facing away from the anchor, holding the handles at chest height. Press your hands straight out in front of you, engaging your chest, then return with control.
Modification: If no anchor is available, you can perform push-ups instead. For more challenge, stand further away from the anchor point.
Reps: 12-15 repetitions.
3. Resistance Band Standing Shoulder Press
Stand on the middle of the band with your feet shoulder-width apart. Hold the handles at your shoulders with your palms facing forward. Press your hands straight overhead, then lower them slowly back to your shoulders.
Modification: Use a lighter band. For more challenge, use a heavier band or shorten the band by moving your hands down the handles.
Reps: 10-12 repetitions.
4. Resistance Band Shoulder Front Raises
Stand on the band with your feet shoulder-width apart. Hold the ends of the band and, with straight arms, raise them directly in front of you to shoulder height. Lower with control.
Modification: Use a lighter band or perform with one arm at a time. For more challenge, use a heavier band or move your hands down the band.
Reps: 10-12 repetitions.
5. Resistance Band Shoulder Lateral Raises
Stand on the band with your feet shoulder-width apart. Holding the ends, raise your straight arms out to the sides until they are parallel with the floor. Lower with control.
Modification: Use a lighter band or perform with one arm at a time. For more challenge, use a heavier band or shorten the band by moving your hands down the band.
That’s your upper body done – well done on completing the workout! Resistance bands are a brilliant way to build strength without heavy weights. We’d love to hear how you got on with this workout, so please share your experience in the comments below.
To support our free Park Gyms directory, this article contains links which may earn us a small commission at no extra cost to you.All products shown have been researched.
Finding a full gym station can be frustrating, but don’t let that derail your fitness journey! Whether you’re at your local Park Gym or simply enjoying the great outdoors, you can still get a fantastic workout without any equipment. Here’s a simple and effective routine perfect for beginners.
Start with a warm-up to get your body ready. Spend 5 to 10 minutes briskly walking or jogging in place. Once you’re warmed up, try this no-equipment workout: 3 sets of 10-15 repetitions of each exercise. First up, bodyweight squats to work those legs and glutes. Next, move on to push-ups (or knee push-ups if you’re just starting out) to strengthen your chest and arms. Follow that with plank holds for 20-30 seconds, building core strength. Finally, finish with lunges to really engage your lower body.
Remember to listen to your body. If you feel fatigued, take breaks between sets as needed. This workout not only saves time but allows you to build strength using your own body weight. Plus, you can easily do it in any park or open space! And don’t worry about doing it perfectly; the key is consistency.
So, the next time the gym is packed, don’t fret! Embrace the outdoors and get your workout done with this no-equipment routine. You’ve got this – and remember, every little bit counts in your fitness journey!
We tasted a wide range of ready to drink protein shakes to save you the work!
After a grueling workout session at your local park gym, or perhaps a challenging home workout, protein is crucial for recovery and muscle growth. But let’s be honest, sometimes whipping up a full, protein-packed meal isn’t practical when you’re on the go, juggling life, or simply don’t have the energy.
That’s where ready-to-drink protein shakes come in to their own. They’re convenient, delicious, and an efficient way to get high-quality protein into your system quickly. Perfect for that post-workout window, or even as a high-protein snack to keep you feeling full between meals. But with so many options lining the supermarket shelves and online stores, how do you choose the best one?
We’ve done the hard work for you, diving into the most popular and affordable protein shakes available in the UK in 2025. We’ve looked at protein content, ingredients, taste, and overall value to bring you our top 5 picks.
For 4 of our 5 recommended picks we’ve also included a link to a multi-buy option, which are usually better value than buying the bottles individually.
Protein Shake Comparison Table
Here’s a quick overview of our top 5 contenders to help you compare at a glance. (Note: Nutritional values are approximate and may vary slightly by flavour and batch. Prices are subject to change.)
Product
Protein (per serving)
Calories (approx.)
Sugar (approx.)
Key Highlight
UFIT High 25g Protein Shake
25g
158 kcal
11g
Balanced macros, great taste
Grenade High Protein Shake
26g
182 kcal
7g
Low sugar, dessert-like flavours
Optimum Nutrition High Protein Shake
50g
244 kcal
20g
Trusted brand, classic flavour
Pro Mlk Protein Shake
25g
206 kcal
20g
Smooth texture, good value
For Goodness Shakes
15g
248 kcal
43g
Recovery focus, higher carbs and sugars
Our Top 5 Best Protein Shakes for 2025
1. UFIT High 25g Protein Shake, Chocolate
UFIT has become a staple in many UK fridges, and for good reason. Their 25g protein shake offers a fantastic balance of protein, carbohydrates, and fats, making it a well-rounded option for both post-workout recovery and a satisfying snack. The chocolate flavour is consistently praised for its smooth, rich taste that avoids the artificial aftertaste some protein drinks can have. It’s not overly thick, making it easy to drink quickly when you’re on the move after a park gym session.
Pros: Excellent taste and texture (smooth, not chalky). Good balance of macros for recovery and satiety. Widely available in supermarkets and online. Reliable protein content.
Cons: Slightly higher in sugar and calories compared to some ultra-low-carb options. Price per shake can add up if bought individually.
Grenade burst onto the scene with their popular protein bars, and their shakes quickly followed suit, living up to the brand’s reputation for bold flavours and serious protein. The Fudge Brownie shake is a standout, offering a genuinely indulgent taste without the high sugar content often found in other “dessert” flavoured options. It’s a fantastic choice for those looking to keep their carb and sugar intake low while still getting a significant protein hit.
Pros: Exceptionally low in sugar. Great for those on a lower-carb diet. Delicious, dessert-like flavours that curb cravings. Good protein content per serving.
Cons: Can be slightly thicker than some other shakes, which might not suit everyone. Some find the sweetness intense due to artificial sweeteners.
Optimum Nutrition is a powerhouse name in the supplement industry, known for its high-quality protein powders. Their ready-to-drink shakes bring that same trusted quality in a convenient format. The Vanilla flavour is a classic for a reason – it’s clean, refreshing, and versatile enough to enjoy on its own or even mixed into a quick smoothie. This shake provides a solid 25g of protein, making it an excellent choice for serious recovery after a tough session at the pull-up bars or a long run.
Pros: Comes from a highly reputable and trusted brand. Clean, classic vanilla flavour that’s not overpowering. Good protein-to-calorie ratio. Reliable for consistent results. Packs a huge 50 grams of protein into a single 500ml bottle.
Cons: Can sometimes be on the pricier side compared to some other options. Flavour range might be less adventurous than some competitors.
Pro Mlk has carved out a strong reputation for offering great value without compromising on taste or protein content. Their Chocolate protein shake is a smooth, satisfying option that delivers 25g of protein in a convenient bottle. It’s often a go-to for those looking for a reliable, everyday protein boost that’s easy on the wallet, making it a perfect fit for the budget-conscious outdoor fitness enthusiast. Its consistency is often described as similar to regular chocolate milk, making it very palatable.
Pros: Excellent value for money, especially when bought in multipacks. Smooth, easy-to-drink texture. Good, classic chocolate flavour. Reliable protein content.
Cons: May not be as widely available in all local supermarkets as some larger brands. Flavour range can be more limited – with only 3 flavours (chocolate, strawberry, vanilla) currently available.
(Please note: We do not have an affiliate link for this product at this time, but it remains a strong recommendation based on its quality and value.)
5. For Goodness Shakes, Chocolate
For Goodness Shakes has been a long-standing favourite in the UK for recovery, particularly among runners and endurance athletes. While it provides 15g of protein, it also typically includes a higher carbohydrate content, making it an excellent choice for replenishing glycogen stores after longer or more intense workouts – perhaps after a full-body circuit at the park or a challenging run. The chocolate flavour is generally well-received, offering a comforting and familiar taste.
Pros: Higher carbohydrate content ideal for post-endurance recovery. Good taste and widely available. Contains added vitamins and minerals for overall well-being.
Cons: Has a much higher sugar content which might not be suitable for those on strict low-carb diets. Can be slightly more expensive per shake.
Your Buying Guide: Choosing the Best Protein Shake for YOU
With so many great options, how do you pick the perfect protein shake for your needs? Consider these factors before you buy:
1. Protein Content & Source
Most ready-to-drink shakes offer 20-30g of protein per serving, which is a great amount for muscle repair and growth. Check the source – most will be whey or casein (milk-based proteins), which are excellent for muscle synthesis. If you’re plant-based, look for shakes made from pea, soy, or a blend of plant proteins.
2. Calories & Macros (Carbs & Fats)
Your overall diet and goals play a big role here. If you’re aiming for fat loss, you might prefer a lower-calorie, lower-sugar option (like Grenade). If you’ve just completed a long, intense workout (like a long run or a big circuit at the park), a shake with a few more carbs (like For Goodness Shakes) can be beneficial for replenishing energy stores.
3. Sugar Content
While some sugar can be useful post-workout, many prefer to limit it. Check the nutrition label. Many brands use artificial sweeteners to keep sugar low, which is fine for most, but some individuals prefer to avoid them.
4. Taste & Texture
This is highly personal! What one person loves, another might dislike. Look for reviews on taste and texture. Some prefer thicker, milkier shakes, while others want something lighter. Starting with a single bottle before buying a multipack can be a good idea to find your favourite.
5. Price & Value
Ready-to-drink shakes are more expensive than protein powder, but the convenience often justifies the cost. Look for multipacks via the links in this article, as they usually offer much better value per shake.
6. Dietary Needs & Allergens
Always check for allergens like dairy or soy if you have sensitivities. Some brands offer lactose-free or plant-based options.
Final Thoughts
Ready-to-drink protein shakes are a fantastic tool for convenient protein intake. Our top 5 picks offer a range of options to suit different tastes, budgets, and dietary needs. Experiment, find what works for you, and keep fuelling your progress!
To support our website, this article contains links which may earn us a small commission at no extra cost to you. All products shown have been researched, and any links to affiliate products do not influence our reviews.
Should You Have Protein Before or After a Workout?
Protein plays a key role in any workout routine — it’s the foundation for building and repairing muscles, supporting recovery, and fuelling your body for performance. But when it comes to when you consume it, does timing actually make a difference?
Here’s what you need to know about protein timing, how it can support your training, and how to make it work for your goals.
First Things First: Daily Protein Intake Comes First
Before worrying about timing, the most important factor is hitting your daily protein intake. Whether you’re trying to build strength, support recovery, or maintain lean muscle, consistently reaching your daily target matters more than whether you have your shake before or after your session.
You can meet your protein needs through whole foods, and for many people, that’s both the most effective and affordable approach. While some choose to supplement with powders, most people can hit their protein goals affordably using whole foods alone. If you’re looking for practical tips on eating more protein without breaking the bank, check out our guide to budget-friendly protein sources.
So, Does Timing Matter?
While exact timing isn’t critical, there are still benefits to consuming protein around your workouts — especially if you’re training hard or have specific goals like muscle growth or performance.
The sweet spot? Try to eat a protein-rich meal or snack within four to six hours around your workout window. That might mean a meal beforehand and a snack after, or vice versa — whatever works best for your schedule and digestion.
Benefits of Eating Protein Before a Workout
Eating protein 30 to 45 minutes before your workout, ideally with some carbohydrates, can offer several benefits:
Fuel your muscles: Protein supports energy production and muscular endurance, especially during more intense sessions.
Reduce muscle breakdown: Training causes small muscle fibre tears — having protein available can help reduce breakdown and kick-start repair.
Support muscle adaptation: Pre-workout protein may enhance how well your muscles respond and adapt to training.
Feel fuller and more focused: A protein-rich snack can help prevent hunger pangs mid-session and keep your energy levels steady.
Good options include Greek yoghurt with oats, eggs on toast, or a light protein smoothie if you’re short on time.
Benefits of Eating Protein After a Workout
Post-workout protein helps kick-start recovery. Aim to eat within 30 to 60 minutes if possible, though research shows this window is flexible.
Benefits include:
Muscle repair and growth: Protein helps rebuild muscle fibres that are broken down during training.
Less soreness and inflammation: Protein supports recovery and may help reduce inflammation that leads to delayed-onset muscle soreness.
Replenish energy: A post-workout protein snack or meal can restore energy and support hydration.
Support lean muscle gains: Regular post-training protein helps maintain and build lean mass over time.
Quick post-workout options: eggs and wholegrain toast, a chicken wrap, or cottage cheese with fruit.
Protein for Different Workout Types
Your needs can also vary depending on the intensity of your workouts:
High-intensity training (like CrossFit, HIIT, or endurance running): Eat a mix of carbs and protein before and after training for best performance and recovery.
Lower-intensity sessions (like yoga, walking, or bodyweight workouts): You may not need a specific protein shake — just ensure your usual meals include enough protein.
Daily Protein Goals and How to Hit Them
Most people benefit from 1.1 to 1.5 grams of protein per kilogram of bodyweight per day, especially if they’re active. That’s higher than the general minimum of 0.75g/kg/day often recommended.
To make it easier:
Aim for 20–40g of protein per meal, spread over 3–5 meals/snacks per day.
Don’t forget carbs — a general ratio of 3:1 (carbs:protein) supports recovery. If you’re aiming for fat loss, a 2:1 ratio may be more appropriate.
Protein powders can be helpful for convenience, especially around workouts. Whey protein is known for muscle-building support and anti-inflammatory benefits. Plant-based options like pea, hemp, or rice protein are great for vegan diets. Still, for most people, protein needs can be met with everyday food choices.
Whether you prefer fuelling up before or after a workout, the bottom line is simple: prioritise hitting your daily protein goals consistently. Find a timing routine that suits your lifestyle, supports your training, and keeps your nutrition simple and effective.
Getting enough protein is a cornerstone of any fitness journey. It’s essential for building and repairing muscles, keeping you feeling full, and fuelling those workouts. But let’s be honest, sometimes the cost of high-protein foods can feel like another barrier to staying healthy, but it needn’t be.
The good news is, you can absolutely boost your protein intake without emptying your wallet. It’s all about making smart choices and getting a little creative in the kitchen. Here are some top tips for finding high-protein foods for less, helping you fuel your body effectively for all your workouts.
Why Protein is Your Workout’s Best Friend
Before we dive into the budget-friendly options, a quick reminder of why protein is so crucial: it’s the building block for your muscles, helps with recovery after exercise, and keeps you feeling satisfied for longer, reducing the urge to snack on less healthy options. It’s a powerhouse nutrient that supports your energy levels and overall well-being.
8 Ways to Get More Protein for Less
1. Add Beans and Lentils
Beans and lentils are incredibly versatile, packed with protein and fibre, and incredibly economical. Adding a can of chickpeas to a curry, black beans to a chilli, or red lentils to a soup is a fast and budget-friendly way to add a significant protein boost to your meals. They’re fantastic for bulking up rice dishes, stews, or even salads, making your meals more satisfying and nutritious.
2. Ground Rules
Ground (mince) chicken, turkey, and beef varieties are almost always cheaper per serving than their whole-cut equivalents. They’re perfect for batch cooking and can be used in so many dishes: lean mince for spaghetti bolognese, turkey mince for healthy burgers, or chicken mince for stir-fries. Buying larger packs when they’re on offer and freezing portions can save you even more.
3. The Greek Goddess
Unsweetened Greek yoghurt is a protein superstar. It can be bought in larger tubs for better value and is incredibly versatile. Enjoy it alone with some berries, use it as a high-protein base for overnight oats, swap it for sour cream in recipes, or even use it in savoury dips. Look for plain, natural varieties to avoid added sugars. Greek yoghurt provides a whopping 10g of protein per 100g of yoghurt, making it a great cheap source of protein.
4. Eggs: The Everyday Hero
Eggs are arguably the most affordable and complete protein source available. They’re quick to cook, incredibly versatile, and packed with essential nutrients. Whether scrambled for breakfast, boiled for a snack, or added to a stir-fry, eggs are a fantastic way to add high-quality protein to any meal of the day without a big expense. A large chicken’s egg contains around 6g of protein!
5. Embrace Canned Fish
Don’t overlook the power of canned fish like tuna, sardines, and mackerel. They’re incredibly convenient, have a long shelf life, and are packed with protein and healthy fats (especially omega-3s). Add tuna to salads or sandwiches, mash sardines on toast, or mix mackerel into pasta dishes for a quick, affordable, and nutritious protein boost.
6. Cottage Cheese Comeback
Often overlooked, cottage cheese is a fantastic, budget-friendly source of slow-digesting protein (casein), making it great for satiety. Like Greek yoghurt, it’s versatile: enjoy it plain, with fruit, mixed into scrambled eggs, or even blended into smoothies for an undetectable protein kick. Look for larger tubs for better value.
7. Raid the Frozen Aisle
Buying protein sources like chicken breasts, fish fillets, or even bags of prawns from the frozen aisle can often be significantly cheaper than fresh options. They last longer, reduce food waste, and you can simply take out what you need. This is perfect for batch cooking and ensuring you always have a protein source on hand for those busy days.
8. Look for Yellow Stickers
The reduced aisle is an excellent way of finding high quality foods such as chicken and beef, at a fraction of the normal price. Remember any food which is approaching its use by date can be put in the freezer when you get home, or cooked the same day and chilled for 2-3 days once cooked.
Fuel Your Progress, Not Your Debt!
Getting enough protein doesn’t have to be a luxury. By incorporating these budget-friendly options and smart shopping habits into your routine, you can easily meet your protein needs, support your muscle growth and recovery, and stay energised for all your outdoor fitness adventures. Experiment with these ideas, find what works for you, and enjoy the benefits of a well-fuelled body.
You’ve found your perfect park gym, you’ve got your workout plan, and you’re ready to go. But then you look at an exercise like push-ups or squats, and you see “3 sets of 10 reps.” It’s the classic advice, and for good reason – it works, especially when you’re just starting out.
But what happens when those 3 sets of 10 start feeling easy? If you’re serious about making progress – whether that’s getting stronger, building more muscle, or improving your stamina – then understanding rep ranges is your next secret weapon. It’s about tailoring your training to your specific goals, and the fantastic news is, you can absolutely do this with the free equipment at your local outdoor gym.
Why Rep Ranges Matter (Beyond Beginner Gains)
Once your body adapts to a certain challenge, it stops growing. To keep seeing results, you need to introduce something new – this is the principle of Progressive Overload. One powerful way to do this is by adjusting your rep ranges. Different rep ranges stimulate your muscles in different ways, targeting various types of muscle fibres and energy systems.
Let’s break down the three main goals and the rep ranges that best support them:
1. Building Raw Strength (1-6 Reps)
Goal: To lift or move the heaviest possible weight (or your bodyweight in its hardest variation) for a few powerful repetitions. Think mastering a full pull-up, a single-leg squat, or an explosive box jump.
The Sweet Spot: Typically 3-5 sets of 1-6 repetitions per exercise.
How to Apply at the Park Gym: Since you can’t add weight plates, you achieve this by choosing the hardest possible variation of an exercise you can still perform with good form. Examples include:
Pull-ups: If you can do 6, try to do 7. If that’s easy, focus on slower, more controlled negatives (jumping up and slowly lowering yourself for 3-5 seconds).
Push-ups: Progress to decline push-ups (feet on a bench), or try pseudo-planche push-ups (hands lower, leaning forward).
Squats: Work towards pistol squat progressions (holding onto a bar for balance, then single-leg squats).
2. Growing Muscle (Hypertrophy) (6-12 Reps)
Goal: To increase muscle size. This involves creating enough “time under tension” and metabolic stress to stimulate muscle growth. You’ll often feel a “pump” in your muscles.
The Sweet Spot: Typically 3-4 sets of 6-12 repetitions per exercise.
How to Apply at the Park Gym: Focus on controlled movements, ensuring your muscles are doing the work throughout the full range of motion. You want to feel the burn towards the end of your set.
Push-ups: Aim for 8-12 clean reps. If that’s easy, try a slightly harder variation (e.g., hands closer together, or a slightly elevated surface for incline push-ups) to stay within this rep range.
Squats/Lunges: Focus on slow, controlled descents (2-3 seconds down) and powerful ascents. Try walking lunges for 10-12 steps per leg.
Inverted Rows: Adjust your body angle on a low bar to hit 8-12 challenging reps, focusing on squeezing your shoulder blades.
3. Boosting Endurance (12+ Reps)
Goal: To improve your muscles’ ability to perform repeated contractions over an extended period. Think about long runs, continuous circuits, or simply having more stamina for daily activities.
The Sweet Spot: Typically 2-3 sets of 12-20+ repetitions per exercise.
How to Apply at the Park Gym: Focus on maintaining good form even as fatigue sets in. This is where circuit training (moving from one exercise to the next with minimal rest) shines.
Jumping Jacks/High Knees: Go for continuous movement for 45-60 seconds.
Bodyweight Squats/Lunges: Aim for higher reps (15-20+) or perform them as part of a circuit with short rests.
Plank Holds: Extend your hold time (e.g., 60 seconds or more).
Push-ups: If you can do 15 easy push-ups, try to do 20 or more, or immediately follow them with another exercise in a circuit.
Rest Times: The Unsung Hero
Just as important as the reps themselves is how long you rest between sets. This allows your muscles to recover enough to perform the next set effectively, but not so much that you lose the training stimulus.
Strength & Power: 2-5 minutes rest. You need full recovery to lift heavy or perform explosively.
Hypertrophy: 30-90 seconds rest. Enough to recover, but short enough to keep the muscle under tension and create that “pump.”
Endurance: 30 seconds or less. You want to challenge your muscle’s ability to work with minimal recovery.
At the park gym, you might not have a timer handy. Learn to listen to your body: for strength, wait until you feel truly ready for the next challenging set. For endurance, move quickly from one exercise to the next.
The Power of Mixing It Up
While it’s smart to focus on the rep range that aligns with your primary goal, don’t be afraid to incorporate other ranges into your routine. Our muscles are made up of different fibre types: some are great for strength (Type II), and others for endurance (Type I). By varying your rep ranges, you stimulate all these fibres, leading to more comprehensive growth and preventing plateaus.
For example, if your main goal is muscle growth (hypertrophy), you might spend most of your time in the 6-12 rep range. But occasionally, throwing in a heavy set of 3-5 reps (for strength) or a high-rep set of 15-20+ (for endurance) can provide a new stimulus and “shock” your muscles into further growth.
Putting It Into Practice at Your Park Gym
Now that you understand the “why” behind rep ranges, start experimenting! Look at your current workouts and think about how you can adjust the reps or exercise variations to align with your specific goals. Remember, consistency and effort are always key, but smart application of rep ranges will fast-track your results and keep your outdoor training exciting.
Ever wondered how you keep getting fitter, whether it’s mastering more push-ups, running further, or just feeling stronger in your daily life? There’s a fundamental principle at play in all effective fitness journeys, and it’s something you can absolutely apply at your local park gym: it’s called Progressive Overload.
Simply put, progressive overload means gradually increasing the demands placed on your body during exercise. Your muscles are incredibly adaptable. When you challenge them, they respond by getting stronger, building more endurance, or growing in size. But here’s the crucial part: if you keep doing the exact same thing, your body adapts to that level of challenge, and you stop seeing progress. To keep improving, you need to give your muscles a new reason to grow and adapt.
Why Progressive Overload is Your Best Friend
Without progressive overload, your fitness journey eventually plateaus. You might maintain your current level, but you won’t get stronger, faster, or build more muscle. It’s the driving force behind all physical adaptation and the reason why consistent effort leads to tangible results.
The beauty of it is that you don’t need fancy gym equipment or heavy weights to apply this principle. Your bodyweight and the simple, effective tools at a park gym are more than enough.
How to Apply Progressive Overload at the Park Gym
Since you can’t just add another weight plate to a pull-up bar, you need to get creative! Here are the most effective ways to progressively overload your workouts using park gym equipment and your own bodyweight:
1. Increase Repetitions or Sets
This is the most straightforward method. If you can comfortably do 10 push-ups, aim for 11 or 12 next time. If you’re doing 3 sets of squats, try for 4 sets. Small increases add up over time, forcing your muscles to work harder.
2. Decrease Rest Times
Reducing the break between your sets makes your workout more challenging for your cardiovascular system and muscular endurance. If you typically rest for 90 seconds between sets of dips, try cutting it down to 60 seconds. This forces your muscles to recover faster and work under more fatigue.
3. Increase Time Under Tension (Slower Tempo)
Instead of rushing through reps, slow them down. Focus on controlling both the lifting (concentric) and especially the lowering (eccentric) phases of an exercise. For example, take 3-4 seconds to lower yourself during a pull-up or a push-up. This increases the time your muscles are under strain, leading to greater growth stimulus.
4. Choose Harder Exercise Variations
This is where bodyweight training gets exciting! As an exercise becomes easy, find a more challenging version. For instance:
Push-ups: Progress from knee push-ups to regular push-ups, then to decline push-ups (feet elevated on a bench), or even pseudo-planche push-ups.
Pull-ups: Move from assisted pull-ups (using a band) to full pull-ups, then to L-sit pull-ups or weighted pull-ups (if you have a backpack).
Squats: Advance from bodyweight squats to walking lunges, then to Bulgarian split squats (one foot on a bench), or even pistol squat progressions.
Planks: Go from a standard plank to a single-arm plank, or a plank with hip dips.
5. Increase Frequency
If your body is recovering well, you might be able to train a muscle group more often. If you’re currently doing a full-body workout twice a week, consider adding a third session. This provides more opportunities for muscle stimulation and growth.
Putting It All Together
Progressive overload isn’t about making every single workout drastically harder. It’s about consistent, small increases over time. Keep a workout diary to track your reps, sets, and the variations you’re using. This allows you to see your progress and plan your next challenge.
By consciously applying progressive overload, you’ll ensure your body is always adapting, always getting stronger, and always moving closer to your fitness goals. It’s the core principle that will keep your park gym workouts effective and exciting for the long haul.
This 25-minute routine is designed to push your limits, build endurance, and fire up every major muscle group using just your bodyweight and requires absolutely no equipment. Perfect for when you’re short on time but ready to sweat
Duration: 25 minutes
Equipment: None
Difficulty: Intermediate
Targets: Full Body (Legs, Glutes, Chest, Shoulders, Triceps, Core, Cardiovascular Endurance)
Always begin with a 3-5 minute light warm-up (e.g., dynamic stretches, light jogging) and finish with 3-5 minutes of gentle stretching for the muscles you’ve worked.
The Workout
Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 3-4 rounds of all exercises, taking 60-90 seconds rest between rounds.
1. Squat Jumps
Start in a squat position, then explode upwards into a jump, landing softly back into a squat. Keep your chest up and core engaged.
Modification: For lower impact, perform regular bodyweight squats or fast air squats without the jump.
Duration: 45 seconds.
2. Push-ups
Start in a high plank position, hands slightly wider than shoulders. Lower your chest towards the ground, then push back up. Maintain a straight line from head to heels.
Modification: Perform on your knees or with hands elevated on a bench/step for an easier angle. For more challenge, try decline push-ups (feet elevated).
Duration: 45 seconds.
3. Reverse Lunges
Step one leg back and lower your hips until both knees are bent at approximately 90 degrees. Push off your back foot to return to the starting position. Alternate legs.
Modification: Reduce the depth of the lunge. For more challenge, hold a heavy object or wear a weighted vest or ruck sack.
Duration: 45 seconds (alternate legs).
4. Plank Jacks
Start in a high plank position. Keeping your core tight and hips stable, jump your feet out to the sides (like a jumping jack), then jump them back together.
Modification: Step one foot out at a time instead of jumping. For less intensity, perform a regular plank hold.
Duration: 45 seconds.
5. Burpees (Modified)
Start standing, squat down and place hands on the ground, jump feet back to a plank, jump feet forward to squat, and stand up. (No push-up or jump at the top for this version to focus on continuous movement).
Modification: Step feet back and forward instead of jumping. For more challenge, add a push-up and a jump at the top.
Duration: 45 seconds.
6. Glute Bridges
Lie on your back with knees bent, feet flat on the ground. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Slowly lower back down.
Modification: Perform with one leg extended for a unilateral challenge. For more challenge, place a resistance band around your knees.
Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.
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We’ve all been there. You wake up, or the end of the day rolls around, and that spark of motivation for a workout? It’s just… gone. Life gets busy, energy levels dip, and sometimes, despite knowing how good exercise is for us, the thought of actually *doing* it feels like climbing a mountain.
Motivation isn’t a constant flame; it flickers, and sometimes it goes out. But the good news is, you don’t always need motivation to get started. Often, action creates motivation. Here are 7 practical, deeper strategies to get moving when you just don’t feel like it, perfect for your home or local park gym.
1/ Embrace the 5-Minute Rule (and Prepare for It)
This isn’t just about starting; it’s about making starting effortless. Tell yourself you only have to work out for 5 minutes. Set a timer. The psychological barrier to 5 minutes is tiny compared to 30 or 60. But here’s the key: make those 5 minutes as easy to begin as possible. Lay out your workout clothes the night before, have your water bottle filled, or even decide on the first exercise before you even stand up. Often, once your body is warmed up and the blood is flowing, that initial inertia vanishes, and you’ll find yourself wanting to complete the full session. If not? You’ve still achieved 5 minutes of movement, and that’s a win you can build on.
2/ Change Your Scenery (Harness the Power of the Outdoors!)
If your indoor space feels stagnant, a change of environment can be a powerful reset. Heading to your local park gym offers more than just a new backdrop. The fresh air, natural light, and green surroundings have a proven positive impact on mood and energy levels. Even the simple act of walking to the park can shift your mindset. The subtle stimulation of nature can break you out of a motivational slump, and the presence of others exercising can provide a gentle, unspoken push to get started.
3/ Focus on the Post-Workout Feeling (and Journal It)
When motivation is low, the workout itself can feel like a monumental task. Instead, shift your mental focus entirely to how amazing you’ll feel *after* it’s done. Remind yourself of that rush of endorphins, the sense of accomplishment, the clearer head, and the renewed energy. To make this even more effective, consider keeping a short “post-workout feeling” journal. After each session, jot down a few words about how you feel. On days when motivation is absent, read through these entries. This concrete evidence of positive outcomes can be a powerful psychological trigger.
4/ Reconnect with Your Deepest “Why” (and Make it Visible)
Why did you start this journey? Was it to feel stronger, have more energy for your kids, improve your health, or simply feel more confident? When motivation wanes, it’s often because we’ve lost sight of our deeper purpose. Take a moment to truly reflect on your core reason – not just “to get fit,” but *why* getting fit matters to *you*. Write this “why” down and place it somewhere visible: on your fridge, as your phone background, or in your workout diary. Tapping into that profound, personal reason can reignite your drive when superficial motivation is absent.
5/ Schedule It & Treat It Like a Non-Negotiable Appointment
Waiting for motivation to strike is a common pitfall. Instead, proactively schedule your workouts into your diary or calendar just like any other important meeting or commitment. Whether it’s 10 minutes in the morning before the kids wake up, or 20 minutes after work before dinner, block out the time. The act of having it scheduled makes it a pre-commitment, turning it into a non-negotiable part of your day. This removes the decision-making fatigue that often leads to skipping workouts.
6/ Leverage Accountability (Even When You’re Solo)
Accountability is a powerful external motivator. Find a friend, family member, or even an online community (like our comments section!) to share your goals and progress with. Knowing someone else is expecting you to show up, or that you’ll be sharing your experience, can be a huge push. Even if you’re working out alone at the park, consider setting up a simple check-in system with a friend, or join an online challenge. The feeling of being part of something bigger can provide the nudge you need.
7/ Implement Strategic Non-Food Rewards
Positive reinforcement works wonders, but it needs to be strategic. Set up small, non-food rewards for hitting your workout goals (e.g., completing 3 workouts in a week, or trying a new park gym). This could be 30 minutes of guilt-free TV, a new podcast, a long hot bath, or simply allowing yourself to relax without feeling like you “should” be doing something else. These rewards create a positive feedback loop, training your brain to associate exercise with pleasure and accomplishment, rather than just effort. Celebrate your consistency, not just your big achievements.
Remember, everyone struggles with motivation sometimes – it’s part of being human. The key isn’t to wait for motivation to arrive, but to build habits and strategies that help you get moving even when it’s absent.
If you have any suggestions of your own, share them below in the comments section.
We all dream of stronger, more defined arms. Whether it’s to master that first pull-up, power through more push-ups, or simply feel more confident, focusing on your biceps and triceps is a common goal. Our park gyms offer fantastic opportunities to build arm strength, but it’s surprisingly easy to fall into common traps that can hinder your progress or even lead to frustration.
Let’s uncover 5 arm training mistakes you need to be aware of, so you can make every session count and truly unlock your arm potential.
1/ Focusing Only on Isolation (Ignoring the Big Picture)
It’s tempting to spend all your time on bicep curls and tricep extensions, thinking they’re the direct route to bigger arms. However, this is a common oversight. Your arms don’t work in isolation in real life, and they certainly don’t in most effective strength training.
The problem is that by only focusing on these smaller, single-joint movements, you miss out on the immense benefits of compound exercises. These are movements where multiple joints and muscle groups work together. Think about it: when you do a push-up, your triceps are working hard, but so are your chest and shoulders. When you do a pull-up, your biceps are heavily engaged, but they’re supported by your back muscles. These larger movements build far more overall strength and muscle mass, providing a stronger foundation for your arms.
The Fix: Prioritise compound movements in your routine. Make exercises like pull-ups, dips (on parallel bars or a bench), and push-ups the core of your upper body days. Think of dedicated bicep or tricep exercises as excellent “finishers” after you’ve worked the bigger muscle groups.
2/ Using Momentum (The “Swing” Factor)
We’ve all seen it – someone swinging their body to get that last pull-up or jerking their torso to complete a bicep curl. While it might feel like you’re completing the rep, you’re actually cheating your muscles out of the work they need to grow stronger.
When you use momentum, the tension is taken away from the specific arm muscles you’re trying to target. Your body finds the easiest path, which means your biceps and triceps aren’t getting the full stimulus. This not only limits your gains but can also put unnecessary strain on your joints and lower back.
The Fix: Slow down and focus on strict, controlled movements. If you can’t complete a full range of motion without swinging, choose an easier modification. For pull-ups, try assisted versions or focus on negative pull-ups (jumping to the top and slowly lowering yourself down). For dips, use a bench with bent knees to reduce the load. Quality repetitions always trump quantity when it comes to building real strength.
The Fix: Slow down and focus on strict, controlled movements. If you can’t complete a full range of motion without swinging, choose an easier modification.
For pull-ups, try assisted versions or focus on negative pull-ups (jumping to the top and slowly lowering yourself down). For dips, use a bench with bent knees to reduce the load. Quality repetitions always trump quantity when it comes to building real strength.
3/ Neglecting the Eccentric (Lowering) Phase
After you’ve pushed up or pulled yourself up, it’s common to just let gravity take over and drop back to the starting position. This is a missed opportunity for significant gains!
The lowering, or “eccentric,” phase of an exercise is incredibly powerful for building muscle and strength. It actually causes more beneficial micro-damage to muscle fibres, which then repair and grow back stronger. When you rush this part of the movement, you’re essentially cutting your workout’s effectiveness in half.
The Fix: Consciously control the lowering part of every repetition. Aim for a count of 2-3 seconds as you lower yourself during a push-up, a dip, or a pull-up. You’ll feel the muscles working harder, and this focus on control will lead to better results and improved stability.
4/ Overtraining Your Arms (More Isn’t Always Better)
It’s easy to think that if you want bigger, stronger arms, you should train them every single day. However, this “more is better” mentality can actually backfire.
Muscles don’t grow during the workout itself; they grow during the recovery period afterward. If you’re constantly breaking down your arm muscles without giving them adequate time to repair and rebuild, you’ll hinder your progress, increase fatigue, and put yourself at a higher risk of injury. Remember, your arms are also getting a workout on your chest, back, and even some shoulder days!
The Fix: Aim to hit your arms directly (through compound movements and perhaps a few isolation exercises) 2-3 times a week, ensuring at least a day or two of rest in between sessions for the same muscle groups. Focus on quality, intensity, and proper recovery rather than simply volume.
5/ Skipping Warm-ups and Cool-downs
In a rush to get your workout in, it’s tempting to jump straight into the main exercises. Similarly, once you’re done, it’s easy to just pack up and go. Neglecting warm-ups and cool-downs, especially for your arms, is a mistake.
Without a proper warm-up, your muscles and joints aren’t ready for the demands of exercise, increasing your risk of strains, sprains, and general stiffness. Your elbows and shoulders, which are heavily involved in arm training, are particularly vulnerable. A cool-down helps your body transition back to a resting state and can aid in flexibility and recovery, reducing post-workout soreness.
The Fix: Always dedicate 5 minutes to a light warm-up before your arm-focused sessions. This could include arm circles, shoulder rotations, and light cardio like jogging in place. After your workout, spend another 5 minutes on gentle stretches for your biceps, triceps, and shoulders. Your body will thank you!
