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No gym membership? No problem! All you need is a park frame to do these 5 simple exercises

No gym membership? No problem! All you need is a park frame to do these 5 simple exercises


Have you thought about getting a gym membership for a while now but haven’t gotten around to signing up? Maybe you’re a bit embarrassed about your current physique, or you aren’t sure if you’ll use the membership enough for it to be worth all that money.

There are lots of reasons why many people aren’t a member of a gym, but that’s no reason to skip your daily dose of exercise!

If you’re in Mumbai you’ve probably seen exercise frames dotted around the city's parks and waterfronts, thanks to Dino Morea's initiatve a couple of years ago (thanks Dino!). These frames give you the perfect opportunity to tone up for free and stay on top of you training without breaking the bank. 

So jog over to your nearest exercise frame and get pumping with these easy to perform exercises:


Pull ups are one of the best upper body exercises that work your back and arms better than almost any machine at the gym. This exercise can help to improve your posture and strengthen muscles along your spine that are otherwise left to wither away if you sit at a desk for most of the day.

To do this exercise properly:

  • Hold onto a horizontal overhead bar by either stepping up or jumping up to catch the bar (make sure it is secure before starting). Make sure your arms are a little wider than shoulder width
  • Keep your core engaged and drop your shoulders. Your legs should be straight or bent at the knees
  • Pull your chest up towards the bar by squeezing your shoulder blades together and tucking your elbows behind your back. You should feel the strain in your lats (down the side of your torso) and across your upper and mid back
  • Briefly pause at the top and then lower yourself in a controlled manner until you return to the starting position. Repeat the steps.


 Dips are a focused move to target your arms, in particular your triceps. But performing a dip correctly also requires you to engage your core and keep most of your body active.

To do this exercise properly:

  • Hold onto parallel bars just around waist height. If you don't have parallel bars then you can perform this exercise off the side of a bench or a step. 
  • Start with your arms straightened, so that they are holding your body up above the bars. You can hang your body between the bars or keep your heels on the ground in front of you if you are on a step or bench
  • Slowly lower yourself down until your elbows are bent just past 90 degrees. You should feel a stretch in your chest muscles and the front of the shoulders. Keep your core engaged throughout this exercise to avoid losing any power.
  • Reverse the movement and return to a straight arm position by pushing yourself back up. You should feel it in the backs of your arms. Don't lock out your arms at the top. Repeat.


You don't actually need to be in a park to do this dynamic and explosive move. The box jump is a great way to increase the power you can get out of your legs, and the explosive nature of the move pushes your heart beat up, burning calories in the process.

To do this exercise properly: 

  • Stand in a natural "jumping" stance in front of a platform / raised area. This could be a bench or a ledge, but make sure it is secure. The jumping stance will be different for each person, but is usually with your feet hip width apart or a little wider, and with your feet pointed slightly outwards. 
  • Begin what looks like a 'squatting' movement so that you start to bend at the hips as well as at the knees. Lower your hands down as you descend. 
  • Straighten your legs and explode out of the lowered position, thrusting your hands upwards and ahead of you to give you some extra momentum.
  • Land lightly on the platform and absorb your body's weight back into your legs to avoid your joints taking too much of a hit. Stand up straight and complete the movement. Get down from the ledge in a careful and controlled manner. Repeat the jump.


 The press up is the original body weight exercise, and should be a staple in any outdoor workout. Perform this exercise on a raised bar (just off the floor) or directly on the floor itself. 

To do this exercise properly:

  • Hold onto the raised bar, or placed your hands on the floor, shoulder width apart. keep your arms straight and turn your body into a 'plank' so that you can draw a straight line from the top of your head to your heels.
  • Slowly lower yourself towards the floor, keeping your body straight the whole time. Bring your chest close to the floor but do not lie down.
  • Push yourself back up to the starting position by driving your arms in front of you, as if you are trying to touch something that is a few feet below the ground. Then repeat.


Everybody would love great abs, but even if you're realistically a long way off from a shredded six pack, improving your core strength is still an absolute must. Make sure you don't leave out a core exercise when you're planning your workout.

To do this exercise properly:

  • Hang from a bar so that your feet can clear the ground. Keep your core engaged the entire time. This is where your power will come from.
  • Raise your legs in the air by trying to bring your knees as close as possible to your chest. Visualise pressing your belly button against your spine as you are doing this to increase the effect of the movement.
  • When you reach your furthest point with your legs, start to bring your legs back down in a controlled manner so that you are fighting against gravity for the entire return journey. Don't let your body collapse and let your legs fall back to the ground as you may end up hurting yourself.

Whenever you exercise, indoors as well as outside, remember to stay well hydrated by drinking appropriate amounts of fluids before, during and after. For post workout smoothie ideas, check our recipe page, and to get your hands on our signature Cocofly Coconut Water to stay hydrated while working out, click here

To find out more about coconut health benefits, make sure you sign up to our newsletter at and keep reading our blogs! If you want ideas about how to include coconut oil in your daily routine, check out some of our delicious recipes here. If you enjoyed the article make sure you leave your comments below and share the article on social media. 

Thanks for reading!