Explore the ‘Do-It-Anywhere Outdoor Fitness Routine’ for flexible, cost-efficient workouts in the great outdoors. No gym required!
Throughout your fitness journey, exercise or working out is typically associated with the gym. Going to a public or even private gym can have its challenges. Price, location, the crowd, or even the stigma of not fitting in are some of the most common reasons a lot of people don’t glee at the idea of hitting the gym.
This is the perfect time of year to consider another option when it comes to exercising and taking care of your body. Trying different and fun ways to work our bodies can be just the thing needed to spark new motivation to get going on a regular routine or even get us out of a rut. Taking exercise to the outdoors is the perfect way to change things up and thus doing so comes with a plethora of added benefits.
Even though you can enjoy a wide variety of workouts from the comfort of your home, doing them in the great outdoors really takes your options to the next level by allowing a change in scenery, providing fresh air, and is obviously a cost efficient way to work up a sweat. Additionally, there are some pretty amazing mental health incentives to working out in nature.
There are endless workouts you can do at a local park, driveway or even your backyard that don’t require any equipment and efficiently work your entire body. A good pair of sneakers is a must for virtually any activity, and be sure to bring a water bottle to prevent problematic dehydration. Keep your skin protected from the sun’s harsh rays by applying a solid layer of your preferred sunscreen before you leave home. In the rest of this article I am going to map some example workouts that can be performed outdoors for you to try!
Do-It-Anywhere Outdoor Fitness Routine
Having a buddy keeps motivation high, builds community and gives your students support during their outdoor group exercise class. Please refer to the Outdoor Fitness Routine Glossary if you are unsure how to perform the following exercises:
- High knees (5 sets of 20 each)
- Burpee / Wall sit (2-3 rounds)
- Partner sit-up (60 seconds)
- Partner get ups / Pull-ups (2-3 rounds)
- Partner get ups / Pull-ups (2-3 rounds)
- Push-ups / High jumps (2-3 rounds)
Total Body Circuit
This circuit uses body weight to tone and strengthen. Please refer to the Outdoor Fitness Routine Glossary if you are unsure how to perform the following exercises:
- Side Leap (20 hops per side)
- Park-Bench Dip (Do 15 reps)
- Park-Bench Incline Push-Up (Complete 12 reps and work up to 20 reps)
- Park-Bench Decline Push-Up (Complete 8 reps and work up to 20 reps)
- Tightrope Walk (Continue for 3 minutes)
- Side Shuffle (Continue alternating sides for 1 minute)
- Side Step (Do 12 reps per side)
- Step-Up (Do a kick cycle (back, diagonal, side) 26 times)
- Hanging Crunch (Do 12 reps)
- Slalom Jump (1 round out and back through your course of objects)
Get those heart rates up with this cardio circuit made for the outdoors:
- 10 Long Jumps: Do a long jump the length of your mat or towel, and then shuffle backwards to your start position.
- 10 Push-ups: Kneeling or full, depending on your fitness level.
- 15 Sumo Squats: Stand up with your feet wider than your hips and your toes slightly turned out as you sit back into a squat.
- 15 Burpees: Start with a jump, and then squat down, place your hands on your mat, and jump out into a plank position. Jump feet back towards your hands, pop up into standing position, and finish with a clap at the top.
- 20 Bicycle Crunches: Lie on your back and bend both knees into your chest, hands clasped behind your head. Find a focal point to the left and right of your body. Look at those two focal points as you twist and crunch to each side, reaching your right elbow to your left knee, and vice versa.
- 20 Mountain Climbers: Start in a plank position and alternate driving your knees into chest, keeping your hips flat and parallel to the ground.
Fitness Scavenger Hunt
This fun fitness game is designed to infuse your outdoor group fitness classes with fun and help participants de-stress.
Map out your route (it could be a path you typically use for jogging or walking), and then list five to 10 bodyweight exercises (push-ups, burpees, squat jumps, etc). Next to each move, write down a landmark you’ll see along your path (park bench, red light, dog on a leash, or even a black convertible).
To start your scavenger hunt, head out on your route and every time you see one of your outdoor workout landmarks, do 10 reps of the corresponding move. For example, if you listed “park bench” next to push-ups, hit the bench for a set of 10 incline or decline push-ups every time you see one. It’s a fun way to mix up your outdoor workout routine and add an element of play (and still keep plenty of sweat) to your typical route.
Outdoor Fitness Routine Glossary: Partner HIIT
High Knees: Stand straight with your feet hip-width apart. Lift up your right knee as high as possible, and then bring it back down. Quickly switch to your left knee, as if you’re running in place. Keep alternating the legs at a fast pace.
Burpee: Start in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Immediately return your feet into squat position. Stand up from the squat position and jump up while clapping hands overhead.
Wall Sit: Stand with your back against a wall. Slide down into a squat position by moving your feet forward until your thighs are parallel to the floor and your knees are directly above your ankles. Keep your back flat against the wall. Hold this position.
Partner Sit-up: Have your partner hold your feet down, or vice versa. Lie down on your back with your knees bent and perform a sit-up by raising your upper body towards your knees.
Partner Get-ups: One partner lies on the ground on their back. The other partner stands over them, straddling their body. The person on the ground grabs the standing partner’s hands and pulls themselves up to a standing position without using their legs.
Push-ups: Start in a high plank position, palms flat on the ground, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you. Lower your body until your chest grazes the floor. Push yourself back up.
High Jumps: Stand straight with your feet hip-width apart, lower your body into a squat position with your hands straight in front of you. Then, jump up as high as you can while swinging your arms towards the ceiling. Land back into the squat position.
Outdoor Fitness Routine Glossary: Total Body Circuit
Side Leap: Stand on your right foot with your right knee slightly bent. Jump to your left by pushing off with your right foot. Land on your left foot and allow your right foot to swing behind your left ankle. Jump back to the right. Repeat.
Park-Bench Dip: Sit on the edge of a bench or chair and grip the edge next to your hips. Your fingers should be pointed at your feet. Your legs are extended, and your feet should be about hip-width apart with the heels touching the ground. Look straight ahead with your chin up. Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the bench. Lower yourself until your elbows form 90-degree angles. Push yourself back up to the start position.
Park-Bench Incline Push-Up: Place your hands on the bench slightly wider than shoulder-width apart. Move your feet back until you’re at a plank position with your body forming a straight line from your heels to your head. Bend your elbows and lower your chest towards the bench. Push your body back to the starting position.
Park-Bench Decline Push-Up: Stand facing away from a bench. Place your hands on the ground at shoulder-width and position your feet on the bench. Lower your chest towards the ground, then push back up to the starting position.
Tightrope Walk: Find a line or imagine one. Walk heel-to-toe for the specified amount of time. Try not to wobble too much.
Side Shuffle: Stand with your knees slightly bent and your feet hip-width apart. Shuffle to the left by taking a step with your left foot, then quickly follow it with your right foot. Repeat the same motion going back to the right.
Side Step: Stand with your feet hip-width apart. Step to the side with one foot, then bring the other foot to meet it. Repeat on both sides.
Step-Up: Stand facing a step or bench. Step up with your right foot, follow with your left foot. Kick your right foot back, then diagonally to the side, and finally, directly to the side. Step down with your right foot, follow with your left foot. Repeat on the other side.
Hanging Crunch: Hang from a pull-up bar with your legs fully extended below you and your arms fully extended holding you up. Bend your knees and raise your hips while contracting your abs to pull your knees up towards your chest. Lower them back down after a short pause.
Slalom Jump: Set up some objects in a row, each about 2 feet apart. Start at one end and jump sideways over each object, keeping your feet together. When you reach the end, turn around and go back the other way.