Fitness Trail

- The stretching should last for 10 seconds on each muscle and should be specific to the muscles being used
- The Joint mobility exercise should be mobility exercises that move and warm the joints safely that are being used. eg. hips, knees, ankles and shoulders

Upper body exercise and leg strengthening

- 20 press up's
- 10 squats
- 20 press up's

STATION 2 - Jog / Sprints (anaerobic exercise)

- Race back to station 1 and jog back. Repeat this 3 times

STATION 3 - General aerobic exercise

- 10 star jumps
- 10 squat thrusts
- 10 tuck jumps

STATION 4 - Hill running (anaerobic exercise)

- Run up the hill towards the Gurney Dixon building and jog back down. Repeat this 3 times

STATION 5 - upper body exercise and leg strengthening

- 20 press UP's
- 10 squats
- 20 press UP's

STATION 6 - General aerobic exercise

- 10 star jumps
- 10 squat thrusts
- 10 tuck jumps

STATION 1 - Aerobic running

- At a medium pace run past all stations 1,2,3,4,5,6 and back to station 1. This will complete two laps around the course

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