Noosa Council
NOOSAVILle OUTDOOR FITNESS TRAIL
Learn more about each of the fitness nodes and how to best use them to achieve your health and wellbeing goals.
The Noosaville Outdoor Fitness Trail features four distinct fitness nodes along the scenic foreshore. Each station offers a different set of equipment, targeting various muscle groups and fitness goals. Two of the four nodes include equipment specifically designed for wheelchair accessibility. Whether you choose to stop at one or complete all four, the trail lets you set the pace.
Wayfinding Map
- Node 1: Core, Flexibility & Cardio
- Node 2: Upper Body & Core Strength (Wheelchair Accessible)
- Node 3: Upper Body, Core & Leg Strength
- Node 4: Upper Body & Core Strength (Wheelchair Accessible)
Fitness Station 1 – Node 1
Welcome to the Hip Station, designed to improve core strength, flexibility and cardio. This station has space for two users to train simultaneously.
A gentle swinging workout that builds strength and tone through the core, hips and glutes, the Hip Station improves balance and cardiovascular fitness as you swing, with full range of motion and low impact.
Benefits:
- Core activation
- Improves cardiovascular fitness
- Builds muscle strength through the back, hips and abdomen
- Improves flexibility through the hips
- Accommodates up to two users
Exercise 1: Grab the handles and place your feet in the pedals, one at a time. Start the motion from the hip by gently swinging the lower body from side to side. Try to keep your upper body still and centred to give you full range of motion, and swing as far and fast as you are comfortable.
Exercise 2: Grab the handles and place one foot in the pedal, holding your other leg bent at the knee. Start the motion from the hip by swinging the lower body from side to side. Repeat with the other leg.
Watch the video below for a visual demonstration.
Fitness Station 2 – Node 2
Features the Chest and Back Station, offering a full upper body and cardio workout. Two separate stations allow two users to train at the same time. This system is wheelchair accessible and also recommended for seniors.
A seated chest press that uses your own body weight for resistance training, designed to improve the strength of your chest, shoulders and triceps.
Benefits:
- Arm and shoulder development
- Chest, tricep and core development
- Low impact to joints
- Body weight resistance
- Inter-generational accessibility
Exercise 1: Once comfortably in place, grab the handles and press forward until your arms are fully stretched. The higher your grip, the harder you’re training your muscles.
Exercise 2: Once comfortably in place, grab the handle with only one hand and press forward until your arm is fully stretched. Do the number of repetitions you’re comfortable with, then swap to the other arm.
Watch the video below for a visual demonstration.
A seated pull-down system designed to build strength through the shoulders, biceps and back.
Benefits:
- Arm and shoulder development
- Chest, tricep and core development
- Low impact to joints
- Body weight resistance
- Inter-generational accessibility
Exercise 1: Grab the handles with both hands with palms facing forward and pull the bar down (this will pull your body up). Aim to get your head above the handlebar. A wider grip gives a more intense workout.
Please note: The training video below shows the standard, non-accessible version of the Back system, however the premise and the quality of the workout is the same.
Fitness Station 3 – Node 3
Features a combination fitness system that targets upper body, core and leg strength—all in one piece of equipment. Designed for a full-body workout, it also allows multiple users to train simultaneously.
Combining five different exercises into one compact unit, this station offers a full workout experience.
Benefits:
- Multiple users training outdoors together – social fitness!
- Inter-generational accessibility
- Upper body muscle development
- Incorporate into Cardiovascular training
Exercise Suggestions:
- Use the upper bar for pull ups
- Use the mid-level bar for leg lifts and core activation
- Use the curved bar for dips
- Use the step for push ups and cardio stepping
- Use the seat for standard and reverse sit-ups and as a support for planking exercises
Fitness Station 4 – Node 4
This station focuses on building upper body strength while delivering a user-led cardio workout, featuring a dual pull-up bar and a wheelchair accessible hand cycle.
With opposing pull-up bars set at 205cm and 232cm, this station lets you choose the height that suits you best, supporting a comfortable, accessible upper body workout.
Benefits:
- Builds core strength
- Builds upper and lower body muscles
- Body weight resistance removes risk of impact injuries
- Provision for multiple users
Exercise 1: Grip the highest bar you can reach with your palms facing outward. Then pull your knees up to your chest as high as you can before gently releasing. The higher you go, the harder it becomes!
Exercise 2: Grip the highest bar you can reach with your palms facing toward you. Gently lift your legs and hang in place, allowing your arms to carry your full body weight. Hang for as long as comfortable before returning your feet to the ground.
Watch the video below for a visual demonstration.
Working your arms in the same way pedalling on a bicycle would work your legs, the hand cycle builds your cardiovascular strength and works your upper body muscles, working to build and maintain upper body strength.
Benefits:
- Builds upper body muscle strength and tone
- Inter-generational and wheelchair accessibility