Penouille's Parcours énergie

Forillon National Park

What is a Parcours énergie (Energy Trail)?

A Parcours Énergie is an outdoor exercise circuit that uses public infrastructure such as benches and ramps. Signs and downloadable audio clips guide participants through the various training stations. A smartphone may be required.

What is the Penouille's Parcours énergie?

The Penouille's Parcours énergie stretches for almost 2 km along the magnificent Penouille sand spit. Each of the seven stations offers exercises at two levels of difficulty for people of all ages. A great way to get moving in nature!

The circular signs are easy to spot and clearly illustrate the exercises.

 

Round illustration showing an icone of a person doing exercise.

Squat pump

Round illustration showing an icone of a person doing exercise.

Star

Round illustration showing an icone of a person doing exercise.

Single-leg squat

 

The Penouille's Parcours énergie in brief

  • Number of stations: 7
  • Location: Penouille, Forillon National Park
  • GPS coordinates: 48.856399, -64.412345
  • Length: 2 km
  • Elevation: 1 m
  • Terrain: asphalt, wooden boardwalk
  • Duration: around 60 minutes
  • Water and washrooms: Penouille Information and visitor centre at the beginning of the trail.

A motivated coach in your ear!

Let the dynamic voice of coach Isabelle Provencher accompany you throughout the journey.

Experience the Penouille's Parcours énergie by downloading the Parks Canada mobile app.

Download on the App Store
Get it on Google Play

 

You can also listen to the audio clips related to each station. Here they are. 

Listen to the Penouille's Parcours énergie introduction

Penouille's Parcours énergie introduction [Voice of Bruce O'Connor, presenter]
Welcome to the Penouille’s Parcours énergie!
You’re about to enjoy an athletic experience in the exceptional setting of the Penouille beach.
The trail includes seven muscle exercise stations spread over 2 kilometres.
Complete the exercises using the posters or downloadable audio recordings.
To do so, scan the barcode on the poster or download the Park Canada’s mobile app.
Take this opportunity to breathe in the sea air, admire the bay of Gaspé and marvel at the animals you may come across.
Now, let’s move!
[Voice of Isabelle Provencher, trainer]
My name is Isabelle Provencher and I’ll be your trainer throughout the Parcours énergie.
It includes seven original, accessible muscle exercise stations that will help you work all the muscles in your body safely.
Are you ready to get started? Let’s go!
To warm up, walk or jog lightly toward the wooden footbridge.
Talk to you soon!

Station 1: The push-up/squat

Station 1: The push-up/squat Welcome to the Penouille’s Parcours énergie. I’m Isabelle Provencher, your trainer. Here are the instructions for Station 1, the push-up/squat.
Place your hands on the wooden railing or, for an extra challenge, on the bench’s backrest.
Position your hands a little wider apart than the width of your shoulders.
Keep your feet flat, about a metre from your hands, so that your body is slightly angled.
Squeeze your abdominals and glutes, and always keep your lower back straight.
Simultaneously bend your elbows to bring your chest closer to your hands.
As you extend your arms, push forcefully to return to a standing position.
Follow with a squat, pushing your glutes backward as if you were trying to sit on a chair.
Ready for 40 seconds of push-up/squats? Let’s start in 3-2-1 and go!
Keep your head in line with your spine at all times. Take this opportunity to gaze at the salt marsh!
Your feet must stay in place.
Avoid arching your lower back.
3-2-1. You’re done!
Walk or jog to the next station, near the end of the footbridge.

Station 2: The single-leg squat

Station 2: The single-leg squat [Voice of Isabelle Provencher, trainer]
Welcome to the Penouille’s Parcours énergie. I’m Isabelle Provencher, your trainer. Here are the instructions for Station 2: the single-leg squat.
Position your body sideways, parallel to the railing to the railing.
Step onto the base of the railing with your right foot.
Your left foot remains suspended in air.
Place your right hand on the railing and your left hand on your hip.
For an extra challenge, avoid holding onto the railing.
Extend your upper body and look far ahead.
Slowly bend your right knee and place the tip of your left foot on the ground, far behind.
If the exercise is too difficult, place your left foot in a straight line on the ground.
When the tip of the foot touches the ground, push hard to return to the starting position.
We’ll do 30 seconds per leg.
On your mark, get set, go!
- Look far ahead at all times and keep your upper body extended.
- Put a lot of weight on the heel of your right foot.
- Remember to perform the exercise slowly.
- 3-2-1. Switch legs.
- Take the time to get into the correct position. We’ll start again in 3-2-1. Here we go!
- We’re looking far ahead and placing weight on our left heel.
- We’re breathing deeply as we look off into the distance. You can see the Port of Gaspé on the right and the tip of Forillon National Park on the left.
- Come on, come on. It’s almost over!
- 3-2-1. Good effort!
Walk or jog to the next station, which is after the footbridge.

Station 3: The mobile Superman

Station 3: The mobile Superman [Voice of Isabelle Provencher, trainer]
Welcome to the Penouille’s Parcours énergie. I’m Isabelle Provencher, your trainer. Here are the instructions for Station 3, the mobile Superman. For this exercise, face the bench.
Turn your body 90 degrees to the left.
Place your right hand on the seat.
Tilt your body forward and extend your right leg and left arm.
Your left foot should remain on the ground.
Keep your arm and leg extended and squeeze your glutes hard.
Keep your head in line with your spine.
Slowly bend the moving arm and leg toward your belly button.
Then extend them again.
For an intermediate or advanced exercise, stand upright without placing your right hand on the seat.
Tilt your body forward again and repeat the sequence.
We will do the exercice for 30 seconds per side.
On your mark, get set, go!
- Inhale as you bend your arm and leg; exhale as you extend them.
- Keep your glutes and abdominals engaged.
- We’ll switch sides in 3-2-1.
- Take the time to get into the correct position. Turn your body 180 degrees to the right. Place your left hand on the bench and leave your right foot on the ground. Extend your left leg and right arm. The 30 seconds will start in 3-2-1!
- Keep your gaze on the ground and your head in line with your spine at all times. Always keep your head still.
- It’s almost over—one last effort: 3-2-1.
Walk or jog to the next station.
Keep in mind that you have the option of taking the La Taïga Trail on the way back!

If one of the exercises is too challenging for you, reduce the pace or the range of motion. Above all, respect your limits.

Station 4: The star

Station 4: The star [Voice of Isabelle Provencher, trainer]
You’re now halfway there. Well done!
Go inside the shelter.
Head for one of the two side openings.
Place your left hand on the edge of the opening and face the path.
Position your body at an angle.
Move your right arm and right leg away from the rest of your body.
Hold the position for three seconds, then bring your moving arm and leg back alongside your body.
Repeat the movement.
For an intermediate or advanced exercise, keep the moving arm and leg away from your body.
Instead, place your right foot a little further away on the ground and follow with a squat, without touching the beam with your hands.
Push off the right foot with force to return to the starting position.
Repeat the sequence. We’ll do this for 30 final seconds per side.
Let’s go!
- Position your head so that it is in line with your spine and look far ahead.
- Hold the position for three seconds.
- Keep your back straight, without arching it.
- If you’re doing the intermediate or advanced level, make sure you centre your weight during the squat.
- Change of sides in 3-2-1.
- Here we go again with the other side.
- Adopt a slow pace, taking your time to execute the movement properly.
- Keep your moving arm and leg extended and stiff.
- 3-2-1. You’re done!
Off to the next bench!

Station 5: The twist plank

Station 5: The twist plank [Voice of Isabelle Provencher, trainer]
Welcome to the Penouille’s Parcours énergie. I’m Isabelle Provencher, your trainer. Here are the instructions for Station 5: the twist plank.
For this endurance exercise, place your hands on the bench, shoulder-width apart and your feet far back on the ground.
Be sure to position your chest between your two hands.
Tighten your glutes and abdominals and avoid arching your lower back.
Without bending your elbows, turn your pelvis to the right to lower your right hip slightly toward the bench.
Return to the starting position and repeat on the other side.
For an intermediate or advanced exercise, rotate your pelvis in a large circle, taking care to transfer your weight onto each of your hands.
I’m giving you a 30-second challenge. It starts in 3-2-1.
Let’s go.
- Keep a steady pace without pausing.
Keep your head in line with your spine.
- If you’re doing the intermediate or advanced level, reverse the direction of your circle.
- Avoid arching your lower back.
- 3-2-1. You’re done!
- Have you noticed the light green caribou lichen? It gives you a glimpse of the taiga vegetation found here on Penouille sand-spit.
Let’s continue! Walk or jog to the next station.

Station 6: The walking lunge

Station 6: The walking lunge [Voice of Isabelle Provencher, trainer]
Welcome to the Penouille’s Parcours énergie. I’m Isabelle Provencher, your trainer. Here are the instructions for Station 6: the walking lunge.
Continue by placing your right foot far in front and leaving the left foot far behind.
Extend your upper body and place your hands on your hips.
For an extra challenge, extend your arms above your head.
Bend your knees and press hard on the heel of your front foot to bring your back foot forward.
Repeat without pausing, keeping a steady pace.
We’ll do this for 40 seconds. Let’s go!
- Look into the distance and keep your upper body extended.
- It’s important to bend your knees before changing the position of your feet.
- Keep an upright posture with your abdominals engaged.
- 3-2-1. You’re done! Take the time to shake out your legs before walking or jogging toward the path’s end (ou road’s end).

Station 7: The twisting table

Station 7: The twisting table [Voice of Isabelle Provencher, trainer]
Welcome to the Penouille’s Parcours énergie. I’m Isabelle Provencher, your trainer. Here are the instructions for Station 7: the twisting table.
Position yourself on all fours on the grass.
Press hard on your hands and toes to lift your knees slightly off the ground.
Slowly, without moving the rest of your body, move both legs to the right.
Return to the starting position and place your knees on the ground.
Repeat on the other side.
For an extra challenge, keep your knees off the ground the entire time.
We’ll do this for 30 seconds.
On your mark, get set, go!
- Take the time to execute the movement properly. It doesn’t have to be done quickly.
- Keep your head and shoulders steady, in line with your spine, while looking at the ground.
- One last little effort.
- 3-2-1. You’re done!
Isabelle: Congratulations! You’ve completed the Penouille’s Parcours énergie.
Bruce O’Connor
For the way back, you have several walking or jogging options.
You can turn back and repeat the station exercises in reverse.
You can also take the La Taïga Trail, which will take you near the wooden footbridge, or head towards the beach and enjoy the stunning surroundings and spectacular view.
Enjoy your way back!
For more information about the Penouille’s Parcours énergie, visit the Forillon National Park website. There are more Parcours énergie athletic experience available in the Gaspé area. Simply visit the town of Gaspé’s website for more info.
Project management and coordination: Maïté Samuel-Leduc
Trainer: Isabelle Provencher
Editing, mixing and mastering: Ike Barsalou, Studio Honguedo
Music: François Clavet
Design: Marilou Levasseur
Linguistic revision: Marie-Ève Allard
Translation : Lexitech
English narration: Bruce O’Connor
Project management for Forillon National Park: Émilie Desbois
A Forillon National Park production, in collaboration with Maïté Événements Communication.

Water is not drinkable at the service building at the tip of the sand spit. If needed, fill your water bottle at the Visitor and information centre before starting.

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