 Hey guys it's Laura Kennington here. I've teamed up with Ellis Brigham to give you some free workout ideas to improve your strength and conditioning for time on the trails. Rather appropriately therefore today's session is all about taking the gym outside. So we'll be working on our conditioning and our strength and we'll also be getting an extra dose of fresh air which is just double win. You won't need any equipment for today's session. We'll just be using a park bench and some steps. Hopefully both of those are really easy to find. I've done this as a separate workout but obviously you can just chuck some of these exercises in on your usual run to mix things up a bit. Let's get to it!