- Your Ultimate Outdoor Workout Routine
- One-Mile Jog
- Sidewalk Squats
- Flexed Arm Hang or Pull-Ups
- Park Bench Push-Ups
- Hanging Knee Raises
- Swing Rows
- Get in Shape This Summer: The Ultimate Outdoor Workout
- Set 1
- Set 2
- Set 3
- More from Health & Fitness Cheat Sheet:
- Your Ultimate Outdoor Workout Plan
- 1. Push Ups
- 2. Wall Sits
- 3. Bench Triceps Dip
- 4. Bench Jump (Or Step Up)
- 5. Mountain Climbers
- Cool down and get hydrated or hit the whole circuit again!
- The ultimate outdoor workout
- Get Out!: The M&F Outdoor Workout Routine
- Hard-Core Jungle Gym
- These 7 Moves Make Up The Ultimate Outdoor Workout
- Rotating Side Plank
- Side Step
- Incline Pushups
- Single Leg Bend and Reach
- Bench Jumps
- Alternate Bench Jumps
- Ultimate Outdoor Exercises
- The Ultimate Park Workout: How to Turn the Outdoors Into a Gym
- Jump squat
- Bear crawl
- Crab walk
- Parallel bar hand walk
- Forward sprint
- Backward sprint
- Burpee/broad jump
- Dip/leg raise
- Pullup/knee raise
- Top 10 List of Summer Outdoor Workouts
- 3 Must-try Outdoor Workouts
- 10 New Outdoor Workout Ideas
- The 30-Minute Bodyweight Workout: Playground Edition
- 57 Bodyweight Exercises For Killer Outdoor Workouts
- 10 Best Outdoor Workouts to Burn Fat and Build Muscle
- 6 Moves to Sculpt Beach Abs
- Toning Exercises for the Park
- The Woodsman Workout
- Workout With Trees
- The Ultimate Outdoor Workout
Your Ultimate Outdoor Workout Routine
When the weather is warm, there's no better place to exercise than outside in the sunshine and fresh air. Your neighborhood park can be an especially great location for cardio and strength training. Here's a great outdoor workout that incorporates jogging to get your heart pumping with some satisfying cardio and uses playground equipment for strength training.
You can repeat this routine three times, taking a twenty-second rest period between each step, for an invigorating forty-five-minute workout. Feel free to add, subtract, and substitute exercises as you —just be sure to consult your doctor before starting any new exercise routine.
Begin with a quick jog or walk at a comfortable pace to get you warmed up and ready for the rest of your workout. Many community parks have walking and running paths you can use to measure your mile. If not, online resources, such as plotaroute.com, offer ways to map out a course per your desired distance.
Once you've warmed up, it's time for some squats. Start with your feet shoulder-width apart, sit back, and lower down as if you're sitting in a chair while keeping your back straight.
Continue to lower down until your thighs are close to parallel with the ground. Make sure your knees don't jut out in front of your toes. Keep your core engaged as you straighten back into the starting position.
Repeat for forty seconds.
Flexed Arm Hang or Pull-Ups
The monkey bars are a perfect piece of playground equipment to build your arm strength. If you can do pull-ups, complete as many as you can safely within the next forty seconds.
If you're me and you haven't yet mastered the pull-up, complete a flex hang. Grip the bar with your hands shoulder-width apart and propel your body up so your chin is above the bar. If there's a platform beneath the bar, use it to help you lift up. Hold this position for forty seconds or for as long as you can.
Park Bench Push-Ups
Next, use a park bench to do these modified push-ups. Place your hands on the bench shoulder-width apart, and move your feet behind you until your back is flat. Extend your arms fully, then slowly bend your elbows as you lower your body down toward your hands. Return to the starting position and repeat for forty seconds.
Hanging Knee Raises
Head back to the monkey bars for this ab-blasting move. Hang from a bar with your body straight and slowly raise your knees until your thighs are as close as possible to parallel with the ground. Return your legs to the starting position and repeat for forty seconds.
Guess what: swing sets aren't just for kids! They can also be used as a strength-training super resource.
Standing with your feet shoulder-width apart, face the swing and grab the sides of the seat with both hands.
Lean back to a forty-five-degree angle, then use your arms to pull your body up toward the swing seat. Slowly return to the starting position and repeat for forty seconds.
An outdoor workout is a great way to engage with nature, which can have a healing effect on the mind, too. But if this routine isn't for you, don't worry! There are outdoor exercise ideas for every fitness enthusiast.
Do you have any outdoor workout tips? Share your advice with us on !
Image Sources: Pixabay | Max Pixel | Wikimedia Commons
The views and opinions expressed in any guest post featured on our site are those of the guest author and do not necessarily reflect the opinions and views of Tom's of Maine.
Get in Shape This Summer: The Ultimate Outdoor Workout
Confining yourself to exercising at the gym on a gorgeous spring day feels some form of self-punishment. Even if you manage to snag equipment near the window, it’s still not as enjoyable as actually being outside.
Your outdoor options might not be the same as when you opt for your usual facility, but they’re actually less limited than you might think.
We chatted with Kim Truman, CPT who specializes in outdoor training, about how you can get in killer shape with nothing more than some open space at your nearest park and she designed a workout to prove it.
Simply enjoying the sun on your face is reason enough to exercise in the fresh air, but doing something different can also benefit your efforts. Truman explained, “Most of us are creatures of habit, and it’s easy to keep doing the same old workout inside a gym.” She added sticking to the same weight routine or long, steady run “can lead to boredom, burnout, and injuries.”
Going for the same type of training program all the time also stalls your progress. Truman recommended switching things up every four to six weeks to keep your body guessing. “Taking your workout outdoors will help add in variety,” she said.
Though there isn’t access to the same weights or cardio machines in a grassy field, you really don’t need all that equipment. “Interval training with cardio and bodyweight resistance exercises is much more challenging and beneficial than many think,” Truman said. See what she means with this heart-pumping, fat-scorching workout.
Male runner checking watch at the park | Source: iStock
Caterpillar walk-out: Begin standing with your feet spaced shoulder-width apart. Bend over and reach out your hands, then slowly walk them out until your body is in a plank position. Reverse the move by carefully walking your hands back toward your feet as you stand up. Repeat for 1 to 2 minutes.
Man performing push-ups outside | Source: iStock
Sprint cardio challenge: Sprint as fast as you can, keeping your arms and elbows aligned, for 1 minute. Make sure not to let your arms cross over the front of your body as you move. Recover for 20 seconds before going right into the next sprint. Repeat 4 times.
1. Squats: Begin standing with your feet hip-width apart. Keeping your arms extended in front of you or on your hips, sit back, lowering your hips as far downs as you can. Push straight back, squeezing your glutes. Repeat for 1 minute.
2. Push-ups with alternating shoulder taps: Begin in a plank position. Lower yourself toward the ground, then press back to the top to complete a push-up. Hold the plank, then reach your right hand over to tap you left shoulder. Repeat, alternating sides, for 1 minute.
3. Triceps dips: Start by sitting on the ground with your hands shoulder-width apart behind your shoulders. Bend your knees and lift your body and hips so you’re in a tabletop position. Bend your elbows and lower your body down, then push straight back to the top. Repeat for 1 minute.
4. Extended ab crunches: Lay flat on the ground, then crunch as you bring your elbows and knees toward the center of your body. As you lie back, extend your arms and legs. Repeat for 1 minute.
Runner stepping into a lunge | Source: iStock
Burpees with high-knee hop cardio challenge: Stand with your feet hip-width apart, then squat down, placing your hands on the ground directly underneath your shoulders.
Jump both legs back to arrive in a push-up position, then immediately jump your feet back toward your hands. Jump straight up, extending your arms above your head. When you land, go right into the next burpee.
Continue for 1 minute, then rest for 20 seconds before beginning another round. Repeat 4 times.
1. Alternating lunges: Stand with your feet hip-width apart and your hands on your hips. Lunge forward with your right leg until your left knee just about touches the ground, then step your left leg up to meet your right leg. Repeat, alternating sides and walking forward, for 1 minute.
2. Triceps triangle push-ups: Get into a plank position, then position your hands under your chest and create a triangle with your fingers, elbows pointing down. Lower your body down until it’s just above the ground, then press back up. Repeat for 1 minute.
3. Plank mountain climbers: Get into a plank position and slightly bend your elbows. Bring your right knee toward your chest, then kick it back out as you kick your left knee toward your chest. Move at a rapid pace and repeat for 1 minute.
4. Alternating bicycle crunches: Lie on your back with your hands clasped lightly behind your head. Pull your right knee and left elbow in toward the center as you crunch in, release back to the starting position, then alternate so your left knee meets your right elbow. Repeat for 1 minute.
Man running outside | Source: iStock
Sprint cardio challenge: Repeat same sprints from first set, alternating 1 minute of sprinting with 20 seconds of rest. Repeat 4 times.
1. Alternating-leg donkey hops: Start in a plank position, then extend your arms wide, keeping your feet together. Keeping your arms in place, vigorously hop your legs from left to right. Repeat for 1 minute.
2. Leapfrog jumps: Begin standing with your feet hip-width apart. Lower yourself into a partial squat, then swing your arms as you jump both feet forward as far as you can. Repeat for 1 minute.
3. Crab walk: Start face-up on the ground with your knees bent and your arms placed close to your hips. Lift yourself up into a tabletop position, then walk your hands and feet forward, keeping your hips lifted and abs tight, for 30 seconds. Repeat going backwards for 30 seconds.
4. Alternating oblique planks: Get into a plank position on your forearms, then rotate your body as you lift your left arm off the ground. Turn to the side so your weight rests on your right forearm and your left foot, stacking the right foot on top. Your body should form a straight line from your feet to your shoulders. Hold for 30 seconds, then repeat on the other side for 30 seconds.
Alternate-side hip lunge stretch: Begin standing with your hips shoulder-width apart. Step your right leg forward into a lunge, letting your left leg stay extended and coming down onto your knee. Allow your hips to open up. Repeat on the other side. Stretch for 1 to 2 minutes.
Sit-down butterfly stretch: Sit on the ground with your knees bent to bring your feet close to your body, soles touching each other. Stretch your arms to the right side and hold. Repeat moving your arms straight in front of you, then out to the left side. Stretch for 1 to 2 minutes.
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More from Health & Fitness Cheat Sheet:
Your Ultimate Outdoor Workout Plan
Take your workout into the great outdoors and get ready to sweat.
Did I mention how much we love our outdoor training area here at FitFusion PT? An outdoor workfers amazing opportunities to switch up your normal routine, and, because the environment is always changing, it means no two workouts are ever the same.
The gym is great but challenging yourself in the great outdoors means overcoming new obstacles, working different muscle groups, and engaging your brain as well as your body.
Simply, outdoor workouts are awesome and there is no excuse not to give it a try this summer.
I’ve put together a short outdoor workout plan below to help you get inspired. Remember to add in your own warm out and cooldown to this fast but intense bodyweight circuit. And try to keep active between activities by jogging or stepping on the spot. You’ve got this!
1. Push Ups
Ok, we are going to start with a classic, which you should adjust to be challenging for you. Not painful or downright impossible, but challenging.
You can hit the grass or the sand and do these from your knees if you’re a beginner. Or factor in an obstacle and do them against a bench or a wall.
Start with three sets of 10 push ups with a 15-second break between sets and adjust reps and sets according to your fitness levels.
2. Wall Sits
Find a wall, large tree or any stable vertical that you can place your back against. Now place your back flat against it and bend your legs to a 90-degree angle so you are in a sitting position.
You should feel this one in your glutes and thighs. Hold for one minute and take a 15-second break. Repeat twice more. Again, you can adjust length and number of sets according to your fitness levels.
3. Bench Triceps Dip
Find a bench or wall at approximately bench height. Sit down and place your fingers around the edge. Your hands should be about shoulder-width apart. Then stretch your feet out in front of you and slide forward until your butt is hanging off the bench.
Legs should be straight out in front of you, heels down toes pointing forward. Now bend your elbows slowly towards the floor until you achieve a 90-degree angle, then push up to straighten and return to the starting position. If this one is a struggle at first, try keeping your knees bent and feet flat against the floor.
Complete 3 sets of 10 reps with a 30-second break in-between.
4. Bench Jump (Or Step Up)
If you’ve been Plyobox training, this is going to come in really handy here. Find a bench or low wall, checking that it is stable and secure.
Stand with feet shoulder-width apart and explosively jump up onto the bench before stepping back down to the ground.
If this move is too challenging then instead step up to the bench and down again, leading with alternate legs. Continue for one minute or as long as you can comfortably handle.
5. Mountain Climbers
Find an area of flat clear grass, sand or ground. Start in a plank position and pull one knee up as far as you can to your chest, squeezing your abs as you move. Repeat with the other leg. Try to do 30 seconds on, 15 seconds off for 3 repetitions. Adding in more time or sets if this isn’t challenging enough.
Cool down and get hydrated or hit the whole circuit again!
Are you ready to get outside and start working hard? Of course you are! So, grab your trainers and a bottle of water and hit your local park, trail or outdoor space today. I guarantee it will leave you feeling great! Next week we are going to lay back and say ‘Om’ as we take a beginner’s look at yoga. Until then, keep being amazing!
The ultimate outdoor workout
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Build muscle in the wild
Leave the treadmill behind and achieve full-body fitness using the gym your body was designed for: the great outdoors.
Recent research by the Mayo Clinic found that gym equipment the leg press and pec deck put undue stress on your joints, which can leave you weaker in the long run.
Un the unconventional movements we're forced to make when we use gym machines, these outdoor exercises are activities for which our bodies were designed.
“You would be doing a lot of these moves if you were a hunter gatherer,” says Barry Bogin, anthropologist at Loughborough University's School of Sport, Exercise and Health Sciences.
Thankfully, you don't have to relocate to the wilderness to stir you inner Neanderthal. Use this workout to transform the suburbs or city into a primeval playground.
Do one set of both exercises one and two to warm-up, then perform exercises three to nine as a circuit. Complete all the reps for each move before progressing, and perform the circuit three times in total.
On a narrow plank or street curb, balance and walk forwards for 20m. Then walk back the same distance. “Keep your body straight and use your arms as little as possible,” says Verdier. Repeat five times for greater stability in every move you make.
Move forwards for 20m on all fours, with a stone or book on your back. “This forces you to keep your back flat,” explains Verdier. Repeat five times, increasing the speed. To make it harder, follow a straight line on the ground, keeping both feet and hands on the line to engage your core muscles.
Find a rail that you can duck under without touching it. Walk from two paces and drop under it, keeping your back straight. Stand up again. Repeat 20 times.
Natural advantage: This is your thighs' worst nightmare. Plus, you are forced to maintain good posture, which helps prevent back pain.
Sprint up a hill for 40m. Walk back down and repeat five times. Start with a very steep slope. When it gets a bit easier, switch to a gentler slope and increase the distance.
Natural advantage: It burns calories and improves explosiveness. Running uphill limits your speed to prevent muscle injuries.
Stand an arm’s length away from a wall. Jump as high as you can, touching the wall with your outstretched hand. Repeat 15 times, landing on the same spot.
Natural advantage: This engages under-used muscles in the lower body and core, to increase flexibility and explosive power.
Squat down to a heavy bag and lift it to waist height. Repeat the move 20 times, alternating between using both hands and only your left or right.
Natural advantage: The imbalance of the bag calls on stabilising muscles that are often ignored in the gym. Do your worst, Ikea.
With a training partner, throw and catch a medicine ball or sandbag, keeping it around chest height. After 10 throws, increase the distance and repeat until failure.
Natural advantage: This builds your upper body, as well as training you to predict the trajectory of an object and react faster.
Ask your partner to hop on your back and carry them for 50m. Keep your back straight throughout. Repeat four times, progressively increasing your speed.
Natural advantage: It reinforces your lower back musculature and works the legs better than any leg press in the gym.
Climb a pole, apeman-style – your arms pulling, legs pushing. To start with, aim to increase the time you can hang in the position pictured here. Hold for 1min. Repeat seven times.
Natural advantage: This works your back and leg adductors with resistance and endurance – so you'll be strong for longer.
Photography: Adrian Weinbrecht; Model James Farmer @ Andi Peters Models
Get Out!: The M&F Outdoor Workout Routine
How important are genetics? How many sets should I do? And why are the guys in the park who seem to do only chin-ups so much more ripped than I am? These are some of the age-old questions on the mind of every guy who ever wanted to build muscle.
We can’t tackle the first two right now, but we think we may have the answer to the third. You can build slabs of muscle without a gym, fancy equipment, or heavy weights—while simultaneously getting a tan and soaking up some vitamin D.
Here’s your summer training plan.
Hard-Core Jungle Gym
First of all, those “guys in the park” don’t do just chin-ups. You can train every muscle using just your body weight—which is what Queens, NY, native Hit Richards has done since 1996.
Though he’s experimented with more conventional training, Richards—who’s 39, weighs 182, and is our model for the exercises on these pages—swears body weight training is best, and today relies purely on calisthenics (apart from some use of resistance bands and a jump rope).
He’s the founder of Calisthenics Kingz, a company he started in 2007 to popularize what he calls “a different, more entertaining, more challenging form of fitness.”
Richards sells instructional DVDs on his website, calisthenicskingz.net, and has affiliates around the world who teach his methods. “I pretty much just did a video of the things I could do,” Richards says. “Not just basic calisthenics exercises, but more of the extreme stuff. I put it on and it went viral—it took off.”
By “extreme stuff” he means the kind of cool, show-offy body weight exercises you rarely see outside of a Cirque du Soleil tent: muscle-ups, handstand pushups, the human flag (where you grab on to a vertical object and raise your body till it’s parallel to the ground).
Even if you’re a world away from doing fancy moves these, Richards says a basic calisthenics regimen will serve you well. “The injury risk factor is much less than with weights,” he says. Plus, you can do body weight workouts virtually anywhere, from your house to a hotel room.
Of course, being that it’s summer, we want you to go outside, which is why the following workouts—prescribed by Richards—are perfect for a park, or anywhere else you can find a sturdy bar to hang from.
The other big advantage body weight training has over free weights is that nearly every exercise is “closed-chain,” meaning that your working limbs exert force in a fixed position—such as against a chin-up bar or on the ground.
Exercises bench presses and curls are open-chain movements—the bar or dumbbells move freely in the air.
Closed-chain exercises require more overall muscle activation and core strength, which accounts for the densely muscled physiques of gymnasts and wrestlers (who often never touch a barbell). These workouts also emphasize volume and conditioning.
Because you won’t be straining with max weights, you need to stimulate your muscles with a large number of reps, a wide variety of angles, and short rest periods. This is the ticket to getting the ultra-lean, hard look of an acrobat or gymnast.
These 7 Moves Make Up The Ultimate Outdoor Workout
This outdoor workout is the perfect complement to your running routine. Body-weight exercises will make your stride stronger while toning muscles from head to toe. Plus, playing in the grass is way more fun than sweating in the gym—with the added benefit of vitamin D!
These exercises utilize only basic park equipment. All you’ll need is a bench or picnic table, a grassy hill and your own body weight. Perform each of the following exercises in a row, giving yourself 30 to 60 seconds rest between each. Repeat the circuit once, twice or three times depending on how hard you want to work!
(A) Find a grassy hill and get on your hands and feet (not knees) in a crouched position. Crawl up the hill while keeping your hips down and core engaged.
(B) After 20 “steps” up, hit reverse and crawl backward down the hill. This should be slow and controlled the first few times you do it.
As you get more coordinated at crawling, you can pick up your speed.
We crawled before we walked (and walked before we ran), so mixing the all-fours motion into your workouts helps strengthen fundamental muscles.
And even though a toddler can do it, it’s harder than you think. The first time you try to crawl, you may feel awkward. Each time you do it you’ll feel more natural, eventually being able to control your body with ease.
Use it as part of your go-to warm-up or strength routine.
Rotating Side Plank
(A) Get into a side plank position with your left hand supported by a bench and your right arm extended toward the sky. (B) Keeping your hips stable, reach your right arm under your left shoulder and then return to the start position. Perform six to eight rotations, then repeat on the opposite side.
Running with a weak core wastes energy—making you get to the finish line more slowly. Think of your core as the center of all movement. The more stable you can keep it, the more efficient you’ll be. Perform the Rotating Side Plank with this in mind, focusing on keeping your center perfectly still and tight.
(A) Stand next to a bench with your left shoulder closest to it. Place your left foot on the bench. (B) Drive your body up with your left leg, lifting your right knee toward your navel and swinging your arms you’re marching. Hold for a second, then return to the start. Perform six to eight reps, and repeat on the other side.
(A) Place both hands on a bench or picnic table and walk your feet out about four feet from the bench. (B) Keeping your hips in line with your body, perform eight to 10 pushups—bending your elbows and lowering your body until your chest almost touches the bench.
Single Leg Bend and Reach
(A) Stand two feet away from a wall or bench, balancing on one leg. (B) Maintain a neutral spine as you bend at the hips to reach for the bench. Return to start and repeat. Perform six to eight reps, then switch sides.
(A) Stand facing a step or bench about 12 inches high. Using both legs, lower into a small squat, (B) then jump and (C) land with both feet on top of the bench. Step back down and repeat. Perform eight to 10 jumps total.
Alternate Bench Jumps
Not into jumping? Squat instead! (A) Hold a weight (optional) in both hands, (B) sit back until your quads are parallel to the ground. Squeeze your glutes as you return to the start position. Perform eight to 10 reps.
Ultimate Outdoor Exercises
Laban Gym trainer Jonathan Tuyishime during a training session at the outdoor gym in Karen on July 17, 2019. PHOTO | SALATON NJAU | NMG
If your plan is to take your workouts a notch up, then outdoor fitness challenges are the best way to go.
And what better way to do this than to operate outdoor, in a surrounding that feels home.
Jonathan Tuyishime, a fitness consultant, says outdoor workfers the body a sense of freedom and a desire to push harder.
“The sense of freedom it affords you can be compared to what you feel when you go on vacation. Outdoor workout makes you creative and sometimes you won’t even realise that it’s a workout,” he says.
When you are out there and free, you can sprint, jump, climb trees, skip rope and so on.
He notes that people are going back to ‘their roots’ and are actually preferring outdoor workouts to gym ones.
It is for this reason that Mr Tuyishime prides himself in keeping fit and training his clients outdoor where there is the breeze, greenery and birds to cheer them on.
“To give the body a challenge, try out different exercises for it to keep up, otherwise your mind will get bored and your body will soon follow suit,” he says.
His training in fitness is biased on plyometric, martial arts, boxing, weights and body conditioning.
Plyometric workouts do not incorporate equipment and are targeted at increasing body strength. They include jumps, squats and burpees.
Weights are resistance training targeting various body parts while conditioning mostly targets at building inner strength and cardiovascular fitness.
To achieve these, he has specialised in using tyres, monkey bars and the arm pusher.
Tyre workouts help build strength, boost endurance and burn major calories.
It is the perfect change of pace from the barbells and dumbbells you are used to working with at the gym.
Laban Gym trainer Jonathan Tuyishime during a training session at the outdoor gym in Karen on July 17, 2019. PHOTO | SALATON NJAU | NMG
The beauty here is that tyres are readily accessible and available in most neighbourhoods.
“All you need to do is ask the mechanic down the street for a tyre they will sell it at an affordable price,” says Mr Tuyishime who started serious training about nine years ago while still in campus.
Tyres come in different sizes — small, medium and big — and can be flipped, pulled, pushed and so on.
He cautions that safety should prevail all through the workout to avoid injury that could potentially ground you.
The kind of exercise you settle on using tyres is dependent on your body weight.
This is a piece of playground equipment consisting of a horizontally mounted overhead ladder, from which children may swing.
This is not to say that adults should not use it.
The monkey bar is ideal for pull ups as it improves your pull ups by increasing your grip, back and core strength.
Always put your feet together while on the monkey-bar to avoid energy leaks that could end up getting you clumsy.
Mostly, the monkey bar targets the upper body, that is, the waist all the way to the neck.
Laban Gym trainer Jonathan Tuyishime during a training session at the outdoor gym in Karen on July 17, 2019. PHOTO | SALATON NJAU | NMG
It is inevitable that our skin will lose its elasticity when we age or due to fat accumulation.
If your plan is to look perfect with toned arms, you should get rid of those unsightly flabby arms.
The best way to achieve this is biceps and triceps using the arm pusher.
Here you are just using your arms and are alternating from left to right because you do not want to end up with muscle imbalance.
“It is advisable that you maintain the intensity of the workout too,” he says.
The arm pusher is more demanding compared to the normal push-up.
Mr Tuyishime notes that working out should be perceived as a lifestyle rather than a one-off or an on-and-off phenomena.
This he says is the best way to be happy duriung workout rather than feel it is a punishment.
He advises that you should be able to push your body to the next level often in order to build strength.
At the end of it all, fitness, is felt, not seen.
The Ultimate Park Workout: How to Turn the Outdoors Into a Gym
It’s hard to justify training in a dark gym when the sun is still shining outside. Especially since you can build muscle just as effectively using your own bodyweight as you can by lifting some iron.
All you really need is something to push or pull on, and a little open space where you can move your body and activate all the muscles you’re used to training indoors.
We came up with a plan you can do at your local park (or in the prison yard—hey, we won’t judge) to get you ripped and strong while improving your tan at the same time.
How it works: Our program of wide-open spaces, plus the equipment that’s generally found around parks and children’s playgrounds.
You’ll do pullups and dips (a jungle gym will work for these if you don’t have bars) with a descending rep scheme—start at 10 reps and do one less every set down to one rep.
This is one method those guys you see working out in parks all the time use to blast out scores of reps at a fast clip. You’ll also do fun bodyweight exercises that you probably haven’t tried in years, such as bear crawls and crab walks.
Though it may look you’re playing, you’ll feel these exercises work your entire body, particularly your core, and you’ll tire out fast. In fact, you may find these workouts so tough you’ll be grateful to go back indoors to the iron in the winter.
Frequency: Perform each workout (Day 1, 2, and 3) once per week, resting at least a day between each session.
How to do it: The exercises on Day 1 are performed as a circuit. Complete each set with minimal rest. On Day 2, exercises marked “A” and “B” are done as supersets. Complete one set of A, then one set of B; rest, and repeat until you’ve finished all the prescribed sets.
Perform the remaining exercises as straight sets, completing all the sets for that move before going on to the next. If you can’t perform all the given reps for a set, do as many as you can without going to failure, rest as needed, and continue until you finish that number.
Sets: 10 Reps: 10-1 Stand in an athletic stance with knees slightly bent and feet shoulder-width apart. Squat down until your thighs are parallel to the ground and then jump as high as you can. Land with soft knees and repeat. Perform 10 reps, nine, eight, and so on for each successive set until you finish with one rep.
Sets: 10 Reps: 10-1 Hang from a pullup bar, jungle gym, or tree limb and pull yourself up until your chin is higher than your hands. Perform 10 reps down to one rep as you did for the jump squat. If you can’t perform the prescribed reps, do as many as you can and perform one less on ensuing sets.
Sets: 10 Reps: 10-1 Suspend yourself over parallel bars and then lower your body until your upper arms are parallel to the ground. Perform 10 reps down to one rep as you have been doing.
Sets: 3 Reps: Crawl for 50 feet. Bend down and plant your hands on the ground. Try to keep your back flat as you crawl forward a bear as fast as you can.
Sets: 3 Reps: Crawl for 50 feet. Sit on the ground, and bridge up with your hips so you look a table top. Walk forward on your hands and feet as fast as you can.
Parallel bar hand walk
Sets: 5 Reps: Walk to the end and back. Hang from a jungle gym or length of parallel bars. Walk to the end of the row and back with your hands.
Sets: 5 Reps: Sprint 50 Yards. Run at about 90% of your top speed.
Sets: 5 Reps: Sprint 50 Yards. Run at about 90% of your top speed.
Sets: 3 Reps: 10 From a standing position, bend down and touch your hands to the ground. Now shoot your legs out behind you fast so you end up in the top position of a pushup. Perform a pushup, and then reverse the motion quickly and come back up. Immediately jump forward as far as you can.
Sets: 3 Reps: 10 Perform a dip and then raise your legs straight out in front of you as high as you can.
Sets: 3 Reps: 10 Perform a pullup and then raise your knees up as high as you can.
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Top 10 List of Summer Outdoor Workouts
It’s summer. You’ve spent a lot of time sweating inside the same four walls, so it’s time to get outside and share some of your calories with Mother Nature. No, it doesn’t mean that you need to drag your Adaptive Motion Trainer onto the lawn, (although there would be some therapeutic benefits to it).
If you need some ideas as to what to do when you’re away from your fave fitness equipment, we’ve come up with a list of 10 great ways to get an outdoor workout in. And as a bonus, some of them have more than one routine to try!
3 Must-try Outdoor Workouts
When bodybuilding.com offers an outdoor routine, you pay attention. This workout uses quite a bit of the outdoors, offering different routines in three settings—the park, the beach, the trail—so no matter where you go, you’ll have a guide to quality workout time.
10 New Outdoor Workout Ideas
And this is exactly what it is. From an outdoor workout that you can sneak in before the morning joggers have done a loop around the 1-mile track to a fitness scavenger hunt, there are some great outdoor exercises to keep it from getting dull.
The 30-Minute Bodyweight Workout: Playground Edition
Playgrounds can be dangerous places. But this takes the guesswork how to best and safely use everyday things you’d find at a childrens’ playground to get in a good workout. And in 30 minutes, too. Using the swing for a core workout is a nice touch.
57 Bodyweight Exercises For Killer Outdoor Workouts
Sometimes it’s not about being given a routine, but rather coming up with your own variations. This choose-your-own-adventure style video—shot outdoors and complete with 57 demonstrations—gives you the tools to create your own outdoor routine. Or you could do all 57 and see how that works out.
10 Best Outdoor Workouts to Burn Fat and Build Muscle
A top 10 inside a top 10. Now this is value for money. And no list of workout routines is complete without something from Men’s Fitness. There are no videos here, only exercises and descriptions. But if you’re a veteran, this shouldn’t be a problem for you. Find one you and get it done.
6 Moves to Sculpt Beach Abs
This is not so much an outdoor workout (although it could be taken outside) as a routine to get you excited about being outdoors. On a beach. In the summer. With no shirt on.
Toning Exercises for the Park
You’ll never look at a park bench the same again. This quick toning routine takes the au natural fitness equipment approach. With four exercises on a park bench (and one using a tree), this routine maximizes your time in the greater park environs or offers you the option to add a firming and toning body-weight workout as you jog past an empty bench.
The Woodsman Workout
The Art of Manliness
If you’re stuck in woods with no facility in sight (or onsite), the Art of Manliness has you covered. And they even put a how-to video in there for you. All you’ll need is a log, some sylvan scenery and and a desire to get a workout in. The flannel is probably optional. SPOILER ALERT. There is wood splitting involved.
Workout With Trees
If you are really looking for a true au natural workout experience, then there is this Mikeal Stenstrom video. Using trees exclusively for his workout, this bodyweight and functional approach gets you up close and personal with nature. It is probably a good idea to check and make sure the branch is up to code first.
The Ultimate Outdoor Workout
With a lead in the “Ultimate Outdoor Workout,” this had to make the list. Also, for those that are pressed for time, these six exercises can be done in 30 minutes. Relying on a park bench (a very popular piece of outdoor fitness equipment, it would seem), it furthers the outdoor routine with some light resistance bands, and intersperses it with some jogging, too.
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