These exercises are the ideal combo of upper-body strength (crucial for trail running) and cardio drills for when you are travelling, or don’t have the time to get out on the trails.

Sprinter’s step-up
Stand facing a set of stairs (or solid bench if you have one at home) with one foot up. Rapidly alternate your feet on and off the step - so you’re technically sprinting on the spot. Drive your knees up and use your arms as you would on the trail. Try to push for 60-second intervals.

Pistol Squat
Stand with your back to the stairs and lift one leg straight in front of you. Push your hips back and bend the other leg, as though you’re squatting all the way into a seated position on the step. Push up on your foot all the way to standing position. Rotate legs and do eight to 10 reps on each side.

Upper-body shuttle
Get into a push up position in front of the stairs with your fingertips just in front of the bottom step. Lift one hand onto the step, then the other hand. Return your first hand to the floor, then the other. Push for 60-second intervals.

Incline push up
Assume a push-up position, facing away from the stairs with your feet on the second or third step (depending on height). Activate your core and keep your back flat. Bend your elbows and lower yourself until your chest is almost on the floor. Complete the push up. Do 10 reps

INSPIRED? Learn some more bodyweight moves from an elite Parkour athlete.

Image: Chelsea Bartz