Calisthenics is a popular form of exercise that you can try in a variety of locations. One of the best places to get started is at your local Fresh Air Fitness Outdoor Gym .
The joy of an outdoor gym is that once your local parish council or ‘friends of green spaces group’ has raised funds to install the equipment, it is then completely free for the local community to use.
An outdoor gym is a special place to work out because, as well as it being great exercise, you also experience the positive response from your body to the natural daylight and fresh air which enhances overall physical and mental wellbeing.
Calisthenics, as an exercise type, offers a whole variety of benefits for all, from improved strength, flexibility and functional movement (which helps you to carry out every day activities with ease) to better coordination and enhanced flexibility.
For our Calisthenics Series: Part 2, we deep dive into the Fresh Air Fitness Leg Lift Station
22nd July 2025
The Leg Lift Station is a robust piece of outdoor gym equipment, with a sturdy, stable frame. It has multiple handles which are strategically placed for users to grip during exercise and you can exercise on both sides of the equipment, making it ideal for motivational exercise with a friend.
The handles positioned at the back of the frame are perfect for neutral and lateral grip pull-ups.
Discover more or watch our demonstration video here:-https://www.freshairfitness.co.uk/our-products/leg-lift-station
Body weight training at a free outdoor gym adds variety and interest to your routine challenges your body, and offers a social vibe that keeps workouts fresh and motivating.
Calisthenics can be intimidating, but it is more accessible for beginners than you might think! Begin with simple, foundational exercises, such as knee tucks, single leg raises or leg holds.
More advanced users can challenge themselves further with straight leg raises, toes to bar or even scissor kicks.
Note: Always consult with your GP before trying any new form of exercise to ensure it is suitable for you.
Here is a selection of exercises you can try on the Leg Lift Station ranging from complete beginner to advanced calisthenics practitioner:
Start by lifting your knees slowly towards your chest, whilst keeping your back against the frame. Then release the legs back down in a gradual and controlled fashion. Repeat as desired.
This beginner-friendly movement targets your lower abdominals, which helps to build strength ahead of more advanced movements later down the line.
Who is this exercise for?
Great for beginners or as warm up exercise for more advanced users.
Once you have got the hang of knee raises, you can begin to start lifting your legs straight out in front of you. This movement increases the intensity on your core, and the variation also helps in challenging your lower abdominal muscles and hip flexors.
If it is too difficult to lift two legs forwards, you can start slowly with one and over time build towards two.
Who is this exercise for?
Great for all abilities.
For more variety, try oblique knee raises. To perform this exercise correctly, raise your knees diagonally towards one side of your torso and then the other.
This step engages your oblique muscles, which in turn builds rotational strength for every day activities.
Who is this exercise for?
Suitable for beginners or as warm up exercise for more advanced users.
Toes to bar is considered an advanced calisthenics exercise because it requires strong core strength, grip endurance and good hip mobility. Beginners usually work up to it with progressions like hanging leg raises or knee raises first.
To begin, use an overhand grip on the pull up handles and slowly lift your legs up straight whilst engaging your core, then lift your legs straight upwards aiming to touch the bar (or in this case grip handles). Repeat as desired, but always use a controlled movement for maximum effect.
Who is this exercise for?
Advanced users.
To get started with this advanced and fun exercise, engage your core and extend both legs straight out in front of you at hip height, which should create a 90° angle with your torso. Keep your legs straight out in front of you with toes pointed.
Then begin by alternating small, quick kicks up and down with each leg, in a scissor motion.
Remain controlled throughout this exercise and do not swing your legs or lose core tension.
Who is this exercise for?
Intermediate to advanced users.
Pulls ups are fun and challenging.
For perspective, Royal Marines recruits need to perform a minimum of 3 pull-ups to pass the Commando Potential Course and 16 pull-ups are required to achieve maximum points on the Royal Marines Fitness Assessment (RMFA). So, any amount of pull ups you can do is amazing!
If you are a complete beginner, use resistance straps to carry some of your weight and ease you in gradually. Using resistance bands increases the number of different types of exercise you can try out and helps you to build strength at your own pace. Find out more here: https://www.freshairfitness.co.uk/blog/how-to-use-resistance-bands
Who is this exercise for?
Beginners using resistance bands all the way up to advanced users completing multiple pull ups in one session.
These primarily target the triceps, but also the chest and shoulders. Grab the bars and lift yourself until your arms are straight. Lower yourself under control until your upper arms go just below your elbows.
Keep the tension on your triceps by keeping your elbows tucked into your sides. Pause, then push yourself back up to your original position, finishing with your arms straight.
For beginners, use resistance bands to complete an ‘assisted’ body weight dip.
Who is this exercise for?
This is an advanced exercise that can be enjoyed by beginners using resistance bands to support their weight initially.
You can finish your workout off by holding your knees or legs in a raised position, for a set amount of time.
This is a great way to develop muscular endurance in your core and legs.
Who is this exercise for?
This is an intermediate to advanced exercise.
By using the calisthenics-focused, Leg Lift Station at one of our free, Fresh Air Fitness outdoor gyms, you enjoy additional benefits including:
We have installed over 4500 Fresh Air Fitness Outdoor Gyms nationwide. Find a Fresh Air Fitness Outdoor Gym Near you, by using our handy and easy to use, Outdoor Gym Locator.
To find out more about our Fresh Air Fitness Calisthenics outdoor gym equipment range visit: https://www.freshairfitness.co.uk/our-products/category/calisthenics
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