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3 Quick and Effective Outdoor Bodyweight Workouts

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I genuinely enjoy to going to the gym and lifting some heavy weights and look forward to it most days.

However, once in a while I wake up to a beautiful, sunny day, and I just want to be outside. The thought of staying indoors when it’s so gorgeous out there just isn’t appealing. I have a few options when I feel like this. I could ignore my feelings and the beautiful day and force myself to go train at the gym, or I could skip training altogether and just go enjoy the great outdoors.

There’s nothing wrong with either of these options. However, on days like these, I prefer to implement a third option. I like to take my workout outdoors where I can get the best of both worlds: enjoy the sunshine and beautiful skies and get my sweat on!

No special equipment is needed to get the job done, either. Just take your body (and a water bottle!) to your backyard or the nearest park — with or without the kids, if you have ’em — and get down to business with one of these three quick and effective workouts:

Remember to warm up first!

Before beginning your workout, start with a quick warm-up by completing two rounds of the following movements, performing each movement for approximately 30 seconds:

  • Jumping Jack
  • High Knees
  • Squat to Stand
  • Bird Dog
  • Spiderman Lunge Stretch

Or try this 10-minute dynamic warm-up from Molly Galbraith.

No-Equipment Outdoor Workout 1:

After a quick warm-up, complete 4-5 rounds of the following circuit, working with intensity and resting when needed.

  • Curtsy Lunge to Lateral Lunge x10 per leg
  • Walk-Out Push-Up x10
  • Alternating Leg V-Up x10 per leg
  • Jump Squat x20

If jump squats aren’t your jam, try bodyweight squats instead. Additionally, if you prefer to work your core without the sit-up variation, sub with side planks for 15 to 30 seconds per side.

No-Equipment Outdoor Workout 2:

After a quick warm-up, complete 4-5 rounds of the following circuit, working with intensity and resting when needed.

  • Push-Up x10
  • Walking Lunge x10 per leg
  • Tricep Dip* x15
  • Bodyweight Step-Up x10 per leg
  • 200-meter sprint

If you don’t have access to a track or a field to easily measure distance, you can perform 20-second sprints using a timer or stopwatch.

* A note about tricep dips: If you have cranky shoulders and the position of the tricep dips doesn’t feel good, perform the push-ups as close-grip push-ups instead, and leave the dips out of this circuit altogether.

No-Equipment Outdoor Workout 3:

After a quick warm-up, complete 4-5 rounds of the following circuit, performing an exercise for 40 seconds, then resting 20 seconds before moving on to the next exercise:

  • Alternating Reverse Lunge
  • Push-Up
  • Bicycle Crunch
  • Mountain Climber

You can modify your push-ups by using a bench to do incline push-ups (easier) or you can put your feet on the bench for decline push-ups (harder). If you prefer to work your core without the sit-up variation, perform side planks for 15 to 30 seconds per side.

What else can you do outside with no equipment?

If you’re exercising at a park and have access to monkey bars, a pull-up bar, or even a railing, you can add pull-ups or chin-ups, inverted rows, or timed chin-up holds or hollow hangs to any of the circuits in these workouts.

Get some vitamin D and some fitness with one of these three workouts. You’ll be feeling amazing from both, the exercise and the time spent outside — talk about an endorphin kick! Not to mention, these no-equipment, super efficient workouts are also a great way to add a little fitness to your day when you’re vacationing or traveling.

When you’re done with your workout, take a moment to relax, cool down, and enjoy some warm sunshine on your skin — and selfie!

The post 3 Quick and Effective Outdoor Bodyweight Workouts appeared first on Girls Gone Strong.

About Yury Zvyagolskiy

Yury Zvyagolskiy
In almost all American movies there is a bad guy who is usually Russian and his name is Yury. If the bad guy is not from Russia, his last name usually starts with Z. So here I am - Yury Z. My specialty is personal effectiveness. I am an expert in goal achievement, personal effectiveness, relationships and effective thinking.

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