Outdoor workouts are a great way to get active while enjoying the weather and fresh air. Thanks to gravity, the compound exercises shown below will use your body weight as resistance to work multiple muscle groups at once, meaning a larger calorie burn in a shorter amount of time without gym equipment! Parks, in particular, are a friendly option for exercise. Meet up there with a girlfriend, take your dog, or bring your kids to play while you get in a workout!
This outdoor total body workout is in a circuit form to keep the heart rate pumping, bringing you more benefits. Perform 1 set of each exercise, resting 30 seconds in between. Then, rest for two minutes in between rounds. Complete 4 rounds total.
Single Leg Lunge
Begin about two feet in front of the park bench. With your front, right leg serving as your working leg, rest your left foot on top of the park bench seat behind you. Bend in the right knee to lunge down, keeping your right knee stacked above the right ankle. Push through your heel to rise up and complete the movement. Be sure to switch sides to work the left leg too!
Push Up Kickback
Place your hands on the edge of the park bench seat, keeping your core tight to form a straight line from you head through your rear down to your toes. Bend at the elbows, moving into a push up. When your body is closest to the bench, squeeze the right glute muscle to lift your entire right leg off the ground into a glute kickback, ensuring the leg stays straight. Slowly lower down the right leg and straighten out the elbows to complete the push up. On the next rep, kick back with the left leg.
In and Out
Begin by sitting at the edge of the park bench, placing your hands on either side of the body to help with balance. Contract your core as you bring your knees into the chest and then slowly back out so that your feet just tap the ground.
Single Leg Squat
Start behind the park bench placing your hands on top of the back rest to balance. Then, fold your left ankle over your right thigh. Bend in the right knee to lower down into a single leg squat. Push through the right heel as you return back up. Be sure to switch sides to work the left leg too!
Decline Mountain Climbers
Begin in a standard push up position in front of the park bench and carefully, step your feet up to rest on the seat of the bench. In quick movements, bring the right knee into the chest and return it to the bench. Then, bring the left knee into the chest and return it to the bench. Continue alternating at a fast pace.
Lie on your back on the ground, so that your butt is about 1 foot in front of the park bench. Place both feet on the edge of the park bench seat so that your knees form a 90 degree angle. Squeeze your glutes and core as you thrust your hips off the ground forming a straight line from your knees to your shoulders. Slowly lower back down to the ground.