Outdoor Gym T VE

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AC R A
Equipment Guide WIR

Heading outdoors boosts your mood, improves

your health and saves you money on gym fees.
Exercising outdoors is associated with feeling more revitalised, more energetic, and less tense, angry
or depressed and, since regular exercise – even just 15 minutes a day – has been shown to help you
live longer, why not double up on the rewards, by being active outdoors?

Wirral has 12 outdoor gyms, all with a great choice of equipment designed to keep you fit for free!
On the following pages you can read how to use each piece of equipment as well as their benefits...

Make the great outdoors your gym

#bigdifference
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Outdoor Gym Equipment Guide page 1 of 3

AIR SKIER AIR WALKER

HOW TO USE: HOW TO USE:
Swing legs from side to side. Grip the handle and swing
BENEFITS: both legs as if walking on air.
Great for warming up and BENEFITS:
down. Strengthens lower Excellent cardiovascular
abdomen, hips and thighs. Also exercise, improving flexibility
improves balance and co-ordination. and strength and developing
WHERE: your leg muscles.
Beechwood, Birkenhead Park, WHERE:
Central Park, Leasowe, Beechwood, Birkenhead Park,
Lingham Park, New Ferry Park, Central Park, Victoria Park,
Woodchurch Vale Park, Yew Tree Green

ARM & PEDAL BIKE BALANCE BEAMS

HOW TO USE: HOW TO USE:
Just like getting on a bike! Use Walk along the beam without falling off! Can also be
the foot pedals and hand used for bunny hops - place both feet together, crouch
pedals at the same time. forward and hop over the beam.
BENEFITS: BENEFITS:
This piece of equipment Especially effective
provides a full body cardio for improving your
workout as well as improving balance, stability and
co-ordination and balance. co-ordination.
WHERE: WHERE:
Arrowe Park, Birkenhead Park, Victoria Park, Yew Tree
Central Park Green

CHIN-UP BARS CROSS COUNTRY SKIER

HOW TO USE: HOW TO USE:
Stand underneath and grip Stand on the foot-pads,
the bar with both hands, grip the handles and start
then pull yourself up until skiing through snow! Great
your chin is above the bar. exercise when working in
BENEFITS: pairs, facing your friend.
Strenuous but excellent BENEFITS:
exercise for strengthening A full body cardio
and building muscle in the workout and builds
arms and shoulders. arm and leg muscles.
WHERE: WHERE:
Arrowe Park, Beechwood, Victoria Park, Yew Tree Green Birkenhead Park, Central Park

CROSS TRAINER EXERCISE BARS

HOW TO USE: HOW TO USE:
Stand on the foot-pads, grip the handles Stand between the bars and lift yourself up
and start walking! using both hands. Ideal for
BENEFITS: pull-ups or ‘hand
A full body, low impact cardio workout walking’ along the
using arms and legs simultaneously. bars.
Perfect for maintaining a healthy BENEFITS:
body and figure. Builds upper body
WHERE: strength.
Beechwood, Lingham WHERE:
Park, Victoria Park, Beechwood, Victoria
Yew Tree Green Park, Yew Tree Green
Outdoor Gym Equipment Guide page 2 of 3

HORIZONTAL BARS LEG PRESS

HOW TO USE: HOW TO USE:
Stand beneath the bars, pull yourself Sit down, place your feet on the
up, then walk hand over hand along foot-pads and push away with
the bars. Also ideal your legs, using the bar to
for chin-ups. support your stretch position.
BENEFITS: BENEFITS:
Builds and A great way to start a workout.
strengthens arms Improves co-ordination
and shoulders. flexibility and balance.
WHERE: WHERE:
Beechwood, Beechwood, Victoria
Woodchurch Park, Yew Tree Green

PULL DOWN CHALLENGER PUSH-UP AND DIP STATION

HOW TO USE: HOW TO USE:
Sit down and Using both hands, lift yourself off
pull down on the floor. Ideal for push-ups,
the bars. dips, knee raises and
BENEFITS: assisted squats.
Builds strength in your BENEFITS:
arms, shoulders and back. This helps develop
Increases stamina. strength in your arms and
WHERE: shoulders.
Arrowe Park, WHERE:
Birkenhead Park, Central Park, Arrowe Park, Birkenhead Park,
New Ferry Park, Vale Park Central Park

ROWER SEATED CHEST PRESS

HOW TO USE: HOW TO USE:
For single or double users. Simply sit down and place Sit down, grip the handles and
your hands on the handles, pull your arms round so the
pull backwards and begin bar handles meet in front of
rowing! your face.
BENEFITS: BENEFITS:
Helps builds Works on your pectorals,
core strength. deltoids and triceps to
WHERE: develop strength in your arms,
Arrowe Park, chest, shoulder and back.
Lingham Park, WHERE:
Vale Park Birkenhead Park, Central Park

SEATED LEG PRESS SHOULDER/CHEST PRESS

HOW TO USE: HOW TO USE:
Sit with your feet on the foot- Grip the handles and push
pads, straighten your legs and upwards away from your
repeat. Increase number of reps chest.
for more strenuous exercise. BENEFITS:
Do not lock your knees. Excellent for chest,
BENEFITS: shoulders and triceps.
An excellent workout WHERE:
for your thighs and hips. Beechwood, Leasowe
WHERE: Park, Victoria Park,
Arrowe Park, Birkenhead Park, Woodchurch, Yew Tree
Central Park Green
Outdoor Gym Equipment Guide page 3 of 3

SIT-UP BENCH SIT-UP BOARDS

HOW TO USE: HOW TO USE:
Hook both feet underneath the bar, lie back and pull Lie down and place feet shoulder width apart. Facing
yourself up. Alternatively lie in the reverse position, forward, pull your head up so
holding the bar with your hands and raising you’re sitting upright.
your legs or knees. BENEFITS:
BENEFITS: Strengthens and
Works your abdomen and tones core
upper thighs. abdominal
WHERE: muscles.
Beechwood, WHERE:
Victoria Park, Arrowe Park, Birkenhead
Yew Tree Green Park, Central Park

STRENGTH TRAINER TAI CHI SPINNERS

HOW TO USE: HOW TO USE:
A great exercise for two people - just Hold the handles and spin
like arm wrestling! Simply stand the wheels in the same
opposite your friend and turn the or opposite direction.
wheel against other. BENEFITS:
BENEFITS: Increases flexibility in the wrists, arms
Great for developing upper body strength. and shoulders, as well as improving
Different sized wheels provide slightly circulation and co-ordination.
different exercise or allow people of WHERE:
unequal strength to complete. Arrowe Park, Beechwood, Birkenhead
WHERE: Park, Central Park, Leasowe,
Arrowe Park, Birkenhead Park, Central Park Victoria Park, Yew Tree Green

THE RIDER TRIPLE PULL-UP STATION

HOW TO USE: HOW TO USE:
Push your legs while pulling Grip the handles above your
your arms to increase resistance. head and pull yourself up
BENEFITS: until your chin is in line with the bars.
Full body cardiovascular BENEFITS:
and toning workout, A variation on the classic chin-up bar,
working the shoulders, this apparatus is an ideal form of
abdomen and legs. exercise to increase muscle
WHERE: development in your arms and
Arrowe Park, Beechwood, shoulders.
Leasowe, New Ferry Park, WHERE:
Victoria Park, Yew Tree Green Birkenhead Park, Central Park

TWIST AND STEP UPPER BODY WORKOUT

HOW TO USE: HOW TO USE:
Twist or step – you choose! Either Sit down with your
stand on the circular platform and knees at a 90
rotate your hips, or the foot-pads degree angle. Grab
and start walking. the handles and pull down.
BENEFITS: BENEFITS:
The twist element works your waist Develops strength in your
and abdomen, whilst the step chest, triceps and
strengthens your leg muscles. shoulders.
WHERE: WHERE:
Arrowe Park, Birkenhead Beechwood, Victoria Park,
Park, Central Park, Vale Park Yew Tree Green