Alright, now that you have all the tools you need to put together your own outdoor workout, I thought I’d provide a sample workout to inspire you in creating your own. Don’t forget to warm up your body before starting any exercises!
The Workout – Complete As A Circuit
- “Squares” – this is a fun drill for a bit of cardio as well as focusing on agility and fast feet. Mark off an area that is 10 feet by 10 feet. Place a cone at all four corners of the square. Side shuffle to first cone – then switch directions and side shuffle to the next cone. Shift back again to original direction and complete the square.
- Follow that with a backward run to first cone – then turn and run forwards to next cone – then shift and run backwards and so on to complete the square. Repeat two times.
- Push-ups – Dips – Use a sturdy chair or step that is at least 10 inches to 12 inches high.
- Start with a set of push-ups – 12 to 15 on the ground (for men do incline push-ups or decline push-ups using the step) – then get up and move to the step and do a set of 15 tricep dips (if unfamiliar with this exercise please Google it and see proper form).
- Walking Lunges – Choose a point A and point B – lunge back and forth – try to complete 50-100 total lunges (depending on your fitness level)
- Tree Rows – Place the exercise tubing around a large tree. Grab the handles and step away from the tree to create tension on the tubing. Bend your knees so that you are in a squat position. Pull the handles in to your waist as a rowing movement. Maintain the squat throughout the set of 15.
- Step-Ups – Return to your step (if you don’t have a step do a set of 25 squats) and step up and down for one minute. Be sure to switch legs as you do this.
- Plank Holds – Get into a push-up position and hold this “plank” pose for 30 seconds. Rest and then repeat.
- Plank Holds with Knee Ins – Hold the plank position and pull in your right knee to your left elbow. Hold for a two count – then place the foot back down. Repeat with the left knee to your right elbow. Hold for two count. Repeat five times on each side.
- Repeat circuit two to three times depending on your fitness level.