If you think that swapping a fully stocked gym for a few simple outdoor props will limit your progression, you're mistaken. 'You'll get a whole body workout that's as good as any workout in the gym,' says Halsall. 'These moves will give you good baseline strength. Instead of doing lat pull-downs in the gym with half your bodyweight, you're doing pull-ups with your entire bodyweight. You'll get a huge increase in strength.' We've treated level 2 as the standard but if it's too hard, start with level 1. When you've mastered it move to level 3.

LEVEL 1

Workout
Do three sets of 12 to 15 reps for each exercise, resting for 30 seconds between sets and 90 seconds between exercises. If you can't complete the reps, stop before failure and move on to the next set or exercise. Form guides for the exercises in this workout are on the right.

1 Press-up
2 Inverted row
3 Squat
4 Negative chin-up
5 Lunge
6 Bench dip
7 Hanging knee raise

LEVEL 2

Workout
Do three sets of ten to 12 reps for each exercise, resting for 30 seconds between sets and 90 seconds between exercises. Form guides for the exercises in this workout are on the right.

1 Press-up
2 Pull-up
3 Squat
4 Narrow-grip chin-up
5 Lunge
6 Dip
7 Step-up
8 Hanging leg raise

LEVEL 3

Workout
Do three sets of eight to ten reps for each exercise, then do one final set to failure, resting for 30 seconds between sets and 90 seconds between exercises. Form guides for the exercises in this workout are on the right.

1 Jump press-up
2 Wide grip pull-up
3 Jump squat
4 Chin-up
5 Jump lunge
6 Dip
7 Bunny hop over beam
8 Foot to bar leg raise

The great outdoors programme - introduction

Circuit zone

Hill zone

Sports zone