Just as the weather got a bit cooler after a mild Saturday, Gabi, Maria, and Simon were bright and early at Pitshanger Park to join Kash for a quick warm-up before volunteering at the junior parkrun.

This month's theme was an upper body workout - without any weights! Who needs gym equipment if you have your own bodyweight, bike racks, and café benches to hit all key muscle groups: chest, biceps, triceps, shoulders, traps, and delts?

After a brief warm-up to get the hearts pumping and the joints ready to move, the GoodGymers did a couple of circuits of six exercises:

• Incline wide grip push-ups
• Incline diamond push-ups
• Pike push-ups
• Bodyweight skull crushers
• Australian pull-ups
• Tricep dips

Finishing with a set of arm stretches, the team was ready to go, full of good energy to start the day!

Despite the days will inevitably get cooler, that won't stop us next month. Quite the opposite - we'll be back for a light cardio session in December to get everyone motivated to get active outdoors in good company! Sign up now!