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THE COMPLETE NOTEBOOK

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130 articles

Participants listening to an instructor beside exercise mats in a studio.

Getting started

Your first bootcamp class: what to ask before you arrive

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A woman packing equipment into a gym bag in a locker room.

Getting started

What to pack for a first group workout

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Adults following an instructor in a group dance-based fitness class.

Getting started

Choosing a class when you are new to exercise

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Different exercise stations arranged across a gym floor.

Getting started

Understanding circuits, intervals and stations

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A woman walking at a treadmill console in a gym.

Getting started

Finding a comfortable starting pace

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A coach and a wheelchair user discussing training beside a board.

Getting started

How to ask a coach for an exercise alternative

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Two people preparing for a session with arm and leg movements.

Getting started

A warm-up that prepares you for the session

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Two adults stretching beside a wall after outdoor activity.

Getting started

Cooling down without rushing out of class

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An instructor writing training notes on a whiteboard.

Getting started

What sets and repetitions actually mean

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Dumbbells with different marked weights arranged on a gym rack.

Getting started

Choosing a first resistance level

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Two people walking side by side and talking in a park.

Getting started

Using the talk test during aerobic activity

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A woman in exercise clothing checking a smartphone.

Getting started

Reading a class description before booking

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A trainer speaking with a woman seated on a gym bench.

Getting started

Returning to a gym after a long break

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Two people using adjacent treadmills at their own pace.

Getting started

Training with a friend at a different level

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An instructor and participants spaced across mats in a studio.

Getting started

Finding your place in a busy studio

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An instructor assisting a participant in a small studio group.

Getting started

How to use a trial session to make a decision

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A trainer and participant looking at a clipboard together.

Getting started

Questions to ask about instructor qualifications

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A man carrying a gym bag over his shoulder.

Getting started

Preparing for a class after a working day

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An instructor guiding a participant’s arm and torso position.

Getting started

Learning an exercise before adding speed

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Adults taking part in a seated group movement session.

Getting started

Understanding low-impact exercise options

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Two people reviewing a plan on a tablet beside gym equipment.

Getting started

What a sensible beginner goal looks like

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A woman pausing a workout and wiping her face with a towel.

Getting started

When to pause a session and seek advice

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Illustration of a seated adult preparing to stand from a stable chair.

Movement basics

Sit-to-stand practice with a stable chair

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A person standing at an angle to a wall with hands braced for a wall press-up.

Movement basics

Wall press-ups: choosing your distance

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Movement basics

Learning the hip hinge without a weight

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Illustration of a supported calf raise beside a fixed counter.

Movement basics

Supported calf raises and controlled lowering

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Illustration of a partial-range bodyweight squat with both heels on the floor.

Movement basics

A shallow squat before a deeper squat

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A woman stepping onto a low exercise platform.

Movement basics

Step-ups on a low, stable platform

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Illustration of a small-range reverse lunge with the back knee kept well above the floor.

Movement basics

Reverse lunges with a smaller range

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Two people standing with light resistance loops around their lower legs.

Movement basics

Side steps with a light resistance loop

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Illustration of a standing row with a band attached to a wall anchor.

Movement basics

A standing resistance-band row setup

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A woman performing a dumbbell row with one hand supported on a bench.

Movement basics

Dumbbell rows with a supported stance

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Adults practising floor bridges with bent knees and feet on the floor.

Movement basics

Floor bridges without rushing the movement

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Illustration of a dead bug starting position with bent knees and arms raised.

Movement basics

Dead bug practice with shorter reaches

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A woman extending one arm and the opposite leg from an all-fours position.

Movement basics

Bird dog: learning to keep the trunk still

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Illustration of an incline plank supported by a fixed worktop.

Movement basics

Incline planks on a stable support

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Illustration of a bent-knee side-plank setup with the lower forearm on a mat.

Movement basics

Side planks with a bent-knee starting position

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Illustration of the starting position for a light dumbbell floor press.

Movement basics

Dumbbell floor presses with a manageable load

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A man holding two dumbbells overhead during a shoulder press.

Movement basics

Learning a light overhead press

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Illustration of walking with two light dumbbells held at the sides.

Movement basics

Carrying two light weights with control

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Illustration of an upright suitcase carry with one small dumbbell.

Movement basics

Suitcase carries and keeping the load manageable

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Illustration of an unweighted seated knee extension on a stable chair.

Movement basics

Seated knee extensions without extra weight

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Illustration of a small sideways leg lift beside a fixed support.

Movement basics

Standing hip abduction with support

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Illustration of an adult marching on the spot in a clear living room.

Movement basics

Marching on the spot as a movement break

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Illustration of an adult facing a wall with raised arms before a wall slide.

Movement basics

Wall slides with a comfortable range

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Illustration of seated ankle movement with the heel on the floor and toes raised.

Movement basics

Ankle mobility before a walking session

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Illustration of a supported standing calf stretch with the rear heel down.

Movement basics

A gentle calf stretch after activity

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Illustration of heel-to-toe balance practice beside a fixed rail.

Movement basics

Controlled heel-to-toe walking beside support

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Illustration of a half-kneeling position beside a stable chair before standing.

Movement basics

Moving between the floor and standing

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Small dumbbells and ankle weights arranged on an exercise mat.

Movement basics

How to combine a few familiar exercises

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An indoor exercise room with mats and clear floor space between equipment.

Home & outdoors

Clearing a safe training space in a small room

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A man doing floor-based exercise on a mat at home.

Home & outdoors

Quiet exercise choices for an upstairs flat

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A woman holding a rolled mat and blocks in a living room.

Home & outdoors

Making a living-room workout easy to start

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Runners moving across wet paving after rain.

Home & outdoors

Training outdoors when the ground is wet

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A man laying out a mat on grass before an outdoor session.

Home & outdoors

Choosing a level surface for outdoor exercise

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A woman accepting a refillable water bottle during an outdoor exercise break.

Home & outdoors

Exercising in warm weather: adjusting the plan

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A man warming up outdoors in a hat and zipped training layers.

Home & outdoors

Dressing for an outdoor session in cold weather

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A runner exercising in bright winter daylight on snow.

Home & outdoors

Planning a daylight workout in winter

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A weather app icon on a smartphone screen.

Home & outdoors

Checking the forecast before leaving for class

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People taking a short outdoor walking break from work.

Home & outdoors

Making a short walk part of a home-working day

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Illustration of a clear exercise area in a hotel room, with a travel mat away from furniture.

Home & outdoors

A hotel-room session without furniture improvisation

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Illustration of a closed safety gate separating a resting dog from a home exercise area.

Home & outdoors

Keeping children and pets away from moving equipment

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Dumbbells stored securely on a rack above the floor.

Home & outdoors

Storing home equipment between sessions

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A woman adjusting a smartphone mounted on a small tripod beside a mat.

Home & outdoors

Setting up a phone to follow a workout video

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A digital interval timer displaying three minutes.

Home & outdoors

Using a timer without letting it dictate your form

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A woman standing quietly on an exercise mat in a park.

Home & outdoors

Planning an outdoor session without amplified music

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A clear indoor exercise floor with equipment set back to one side.

Home & outdoors

What to do when your usual workout space is unavailable

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Training shoes, small dumbbells and resistance loops arranged together on a mat.

Home & outdoors

Separating walking time from strength practice

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A woman carrying a rolled exercise mat over her shoulder in a park.

Home & outdoors

Carrying a small kit to a local park

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Illustration of a mat and dumbbells beside a cleaning cloth and plain spray bottle.

Home & outdoors

Keeping indoor training equipment clean and dry

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A person fastening black training shoes on a gym floor beside a battle rope.

Training kit

Choosing training shoes for mixed gym sessions

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A person adjusting footwear while seated on a gym bench.

Training kit

Checking shoe fit with the socks you train in

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A person walking along a paved path in lace-up sports shoes.

Training kit

Comparing walking shoes for everyday activity

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Close view of patterned rubber soles on a pair of sports shoes.

Training kit

When the grip on a training shoe needs attention

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A rolled exercise mat secured with a fabric carrying strap.

Training kit

Choosing a training mat for stability and storage

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A short elastic loop stretched between a woman’s hands.

Training kit

Comparing long resistance bands and mini loops

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Close view of hands holding a red resistance band.

Training kit

Checking resistance bands for wear

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A pair of small blue coated dumbbells on a plain floor.

Training kit

Choosing your first pair of dumbbells

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Illustration of spin-lock adjustable dumbbells, loose plates and a threaded collar.

Training kit

Adjustable dumbbells: space and locking mechanisms

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A purple kettlebell with a black handle on a gym floor.

Training kit

Kettlebell handles: what to check before buying

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Illustration of a gym bag with separated wet and dry compartments.

Training kit

Choosing a gym bag with separate wet storage

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The shoulder strap and back of a black sports bra.

Training kit

Sports bras: fit, support and trying them on

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A woman wearing black training leggings while moving in a studio.

Training kit

Training leggings: movement, opacity and pockets

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Side view of maroon training shorts and their waistband.

Training kit

Choosing shorts that stay comfortable during movement

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A woman wearing a sleeveless exercise top while checking her watch.

Training kit

Breathable training tops for indoor classes

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A woman wearing a long-sleeved black training layer outdoors.

Training kit

Layering for a cool outdoor warm-up

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A walker wearing a hooded waterproof jacket in wet weather.

Training kit

A rain shell for walking to and from training

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An ankle sock beside a pair of training shoes on a gym floor.

Training kit

Training socks: seams, fit and drying

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Generated still life of full-finger training gloves and a thermal layer.

Training kit

Gloves for outdoor sessions in cold weather

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Generated still life of reflective bands beside a jacket and shoes.

Training kit

Reflective accessories for low-light journeys

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A refillable shaker bottle beside a dumbbell on a gym bench.

Training kit

Choosing a refillable water bottle for a gym bag

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A woman with a small towel over her shoulder in a gym.

Training kit

A small towel for shared exercise spaces

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Generated illustration of a small digital interval timer showing thirty seconds.

Training kit

Choosing a simple interval timer

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Generated illustration comparing a running belt and a phone armband.

Training kit

Phone armbands and running belts for carrying essentials

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A man wearing wireless earbuds while taking a gym break.

Training kit

Headphones for a shared training environment

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A black textured foam roller resting on a metal stand.

Training kit

Foam rollers: size, firmness and storage

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Generated illustration of a foam balance pad beside a fixed support rail.

Training kit

Balance pads: what their instability changes

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Stackable exercise steps and a mat stored in a studio.

Training kit

Choosing a stable exercise step

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A man skipping in an open outdoor exercise space.

Training kit

A skipping rope: length and available space

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Two black hex dumbbells resting on a concrete surface for inspection.

Training kit

Buying second-hand fitness equipment carefully

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An open monthly planner and pen ready for scheduling exercise slots.

Training habits

Planning two exercise slots around a busy week

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An empty clipboard surrounded by exercise equipment for recording a session.

Training habits

Keeping a training log that you will actually use

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Different-sized dumbbells beside a clipboard for planning changes to a session.

Training habits

Changing one training variable at a time

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A man resting with a towel over his shoulder after training.

Training habits

Planning an easier day between demanding sessions

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Illustration of training shoes and clothing beside a calendar, ready for a return to exercise.

Training habits

Getting back to a routine after missing a week

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A sports watch showing elapsed time and activity data.

Training habits

Measuring progress without relying on body weight

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Illustration of a sports bag, clean clothing, socks, towel and bottle prepared the evening before.

Training habits

Building an evening-before packing habit

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Illustration of a home exercise mat and simple checklist beside a rainy window.

Training habits

Making a backup plan for a cancelled class

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Two friends supporting each other during an outdoor walk.

Training habits

Keeping exercise goals separate from appearance targets

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A worker reviewing a paper calendar and notes at a desk.

Training habits

Coordinating training with a changing shift pattern

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A woman holding a phone and wearing wired earphones in a gym.

Training habits

Choosing music without losing awareness of the session

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An open grid notebook and pencil for reviewing what to repeat or change.

Training habits

Deciding what to repeat and what to change

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Friends walking along a familiar park path in autumn.

Training habits

Building a walking habit from a familiar route

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Illustration of two people marking different exercise slots on a shared calendar.

Training habits

Making a shared exercise calendar work

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A seated gym user looking down at a smartphone.

Training habits

Reducing phone distractions during a workout

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A calculator, notebook and pen for working through costs.

Training habits

Planning a realistic training budget

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A person reviewing and writing on a monthly paper calendar.

Training habits

Reviewing a month of exercise without chasing a perfect streak

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An exercise mat rolled up between sessions.

Training habits

Taking a break from a routine without abandoning it

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The Bourne stream and paths through Bournemouth Lower Gardens.

Around Bournemouth

Planning a walk through Bournemouth Lower Gardens

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Photo: Tiia Monto / CC BY-SA 3.0 · Source · Licence · Cropped/resized.

Bournemouth beach and pier on a sunny day.

Around Bournemouth

Choosing a Bournemouth seafront walk around the weather

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Boscombe Pier reflected in the sea at dusk.

Around Bournemouth

Bournemouth Pier to Boscombe: planning an out-and-back walk

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A paved path descending through the wooded slopes of Boscombe Chine.

Around Bournemouth

Boscombe Chine Gardens: planning a quieter walking break

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Photo: N Chadwick / CC BY-SA 2.0 · Source · Licence · Cropped/resized.

The seafront entrance beneath the wooded slopes at Alum Chine.

Around Bournemouth

Alum Chine: checking slopes before a walk

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Photo: Paul Gillett / CC BY-SA 2.0 · Source · Licence · Cropped/resized.

The coastline at Southbourne with beach, groynes and cliffs.

Around Bournemouth

Southbourne: planning access between the clifftop and beach

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A path and bench beside the water tower in Bournemouth Upper Gardens.

Around Bournemouth

Upper and Central Gardens: choosing a shorter route

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Photo: Malc McDonald / CC BY-SA 2.0 · Source · Licence · Cropped/resized.

A rock groyne beside the beach at Hengistbury Head.

Around Bournemouth

Hengistbury Head: preparing for an exposed coastal walk

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Photo: ITookSomePhotos / CC BY-SA 4.0 · Source · Licence · Cropped/resized.

An uneven woodland path crossing grass in Queen’s Park, Bournemouth.

Around Bournemouth

Queens Park: planning a walk without assuming a flat route

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Photo: Malc McDonald / CC BY-SA 2.0 · Source · Licence · Cropped/resized.

Illustration of a laptop displaying a generic local activity directory beside training clothes.

Around Bournemouth

Finding Bournemouth activity sessions through local directories

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Platforms beneath the glass and iron roof of Bournemouth railway station.

Around Bournemouth

Getting to a Bournemouth class without a car

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Photo: Jonathan Hutchins / CC BY-SA 2.0 · Source · Licence · Cropped/resized.

A path descending towards Bournemouth seafront and pier.

Around Bournemouth

Checking beach and promenade rules before outdoor exercise

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