Is working all day locking you indoors? An outdoor workout program will allow you to enjoy the summer sun and beautiful weather!

Primary goal: Weight Loss

A type: split

Preparation level: newbie

Number of workouts per week: 3

Necessary equipment: horizontal bar, sports ground

Audience: men and women

Author: Brad Borland

Traditional workouts in gyms are rapidly losing their positions on the list of fashionable fitness trends, and this is not surprising. People are looking for more effective and more interesting ways to improve their figure, and fitness complexes are not able to offer them.

Although any kind of physical activity is a step towards a healthy lifestyle, today we are stronger than ever choosing not only what we want to do, but also where we want to do it.

The popularity of outdoor exercise has skyrocketed in recent years. Developing strength and control over your own body can lead you to great physical shape.

By combining bodyweight exercises with workout elements, you get amazing tandem and effectiveness. And in this, training on the sports grounds is unmatched. You get the best of both worlds: outdoor activities and minimal equipment requirements.

Benefits of Outdoor Workout

What is the beauty of working out on the street? The first thing to mention is the money issue – there is no need to pay for a subscription. Training grounds are almost everywhere. Moreover, in many cities, special complexes for training with body weight are equipped in public places. They have horizontal bars of different heights, push-up bars, leg braces and other devices.

Secondly, fresh air. Being in the fresh air promotes the secretion of happiness hormones in the brain, allows you to feel closer to nature and society.

Are you the type of person who works at the desk all day in the office? Sedentary work at the computer is both physically and emotionally exhausting. Your body becomes lethargic. Why, one asks, go to a stuffy gym if you really want a change of scenery and some fresh air? This step will drastically change your mood.

Outdoor activities will make you feel more at ease. In open spaces, you won’t feel the constraints that are inevitable in conventional gyms. There is no need to wait in line at the simulator, there is no crowding, there is no feeling that you are being watched, there is no psychological pressure.

Plus, the whole world is literally your playground. You will feel free and you will be able to try many new things. As your fitness improves, you can move on to more challenging exercises without rearranging the stud in the weight stack or hanging another pancake on the barbell bar.

Components of outdoor workouts

One of the biggest misconceptions about street workouts is that they are poorly suited for developing strength and muscle mass. Most see them as just a way to “shape the figure” without any other benefits. In fact, the result is not determined by what you do in training, but how you do it.

Here are some ways you can progress and achieve impressive results with this type of workout:

You will learn to be strong. Don’t look down on weight training. , different options and exercises on one leg will make you tense. Some exercises seem simple, but they put you to the test. You will quickly realize that you have to give all the best in them.

You will develop muscles. With new anabolic stimuli and unaccustomed strength challenges, you will build muscle mass. Add sophisticated training techniques and the body has no choice but to build muscle.

You will become more resilient. Of course, cardio is the first thing that comes to mind when it comes to outdoor activities (say goodbye to boring treadmill), but you’ll also develop anaerobic muscle endurance. You will increase your physical performance and be faster after exercise.

You will develop peak strength. With an explosive training style, you will develop peak strength throughout your entire body. Plyometric training involves the recovery and release of muscle energy. Be sure to include and in the program.

You will burn fat. With all of the benefits listed above, it’s hard to deny that you will burn fat. In addition, your body will consume more calories through increased post-workout oxygen consumption. In short, you will turn into a fat burning machine.

Necessary equipment

Of course, it’s tempting to say that you don’t need anything other than an outdoor playground, but let’s see how to conduct a workout with maximum efficiency.

You need some kind of beams. This can be the bars on the playground or the parallel bars – any bars you can do push-ups on.

Parallel bars are great for push-ups. If you’re unlucky, playground planks or tall wooden corners will do.

A raised platform for leg exercises is also needed. It doesn’t have to be any special, just high enough, somewhere at knee level or mid-calf.

Finally, you will need an open, flat area for the rest of the exercise.

Street workout program

Here is an example of a full-fledged workout-style bodyweight workout. You can choose from a variety of frequency, duration and intensity options. In particular, you can do two or three times a week, break your workouts into upper and lower body and train every other day, increase or decrease the number of approaches depending on your physical condition. The choice is yours.

Before each training session, be sure to do dynamic stretching and warm-ups to prepare your muscles for the work ahead. Do 2-3 sets of push-ups, with body weight and 10 repetitions each, run a kilometer or cover this distance at a brisk pace.

Only make your workouts harder when you have mastered the previous exercises.

Do 3 to 5 sets of 10-15 reps per exercise. Train in circles, combine exercises in supersets for antagonistic muscles (opposite pairs of muscles, such as chest and back), or do regular sets with minimal rest in between.

Upper body

Lower body

Abs and cardio

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