Kiez workouts

Warm-up (5 min)

Walk the promenade at a brisk pace from the pool to the southern end and back. Arm circles and leg swings at each turning point.

Cardio (15 min)

Run or walk intervals on the promenade. 2 min effort / 1 min easy. Repeat 5 times. Use the prom markings as distance guides.

Strength (12 min)

• Press-ups on the promenade wall — 3 × 12
• Step-ups onto the wall (one foot, alternate) — 3 × 10 each leg
• Single-leg calf raises on the kerb — 2 × 15 each
• Plank — 3 × 40 seconds

Cool-down (3 min)

Walk to the outdoor pool viewing area. Quad stretches, hamstring stretches, shoulder rolls. Face the Forth. Take a minute.

Warm-up (5 min)

Walk from Hillend car park along the lower path. Calf stretches and dynamic hip rotations before the ascent begins.

Hill cardio (25 min)

Ascend to Caerketton at a strong walking pace — don't run, use the gradient. At the top: 5 × 10 jump squats. Descend by the east path at an easy jog or walk. Repeat the ascent a second time if legs allow.

Strength at the summit (10 min)

• Bulgarian split squats on a rock — 3 × 10 each leg
• Press-ups — 3 × 15
• Walking lunges on the ridge path — 2 × 20 steps

Cool-down (5 min)

Slow descent. Stop halfway and stretch quads, hamstrings, and calves. The descent is harder on your knees than the ascent — take your time.