Outdoor workouts and bodyweight exercises go hand in hand. Throw in a circuit and you’ve got yourself a party.
Most people out there only know of push ups or squats as a bodyweight exercise. Now with the constant development of outdoor workouts that consist of primly bodyweight workouts you can see literally hundreds of body shredding sessions everywhere you go.
You’ll find a load of circuit bodyweight exercises anywhere you look.
Bodyweight outdoor workouts are gaining momentum fast as an exercise workout that blow peoples minds. Training 3 – 4 times per week will deliver incredible results. Just give it a shot.
People don’t react the same way to some one bench pressing 100kg’s or someone leg pressing 500kg’s, I mean their impressed but the look on their face when that see an outdoor workout clip of someone doing a Swiss Ball push up or a ringed muscle up is completely different.
Bodyweight exercises are completed very naturally and are usually completed pain free.
One thing you must understand is that many people perform too many repetitions of various bodyweight exercises expecting to build muscles and gain strength. Now this won’t happen.
One thing I love about bodyweight exercises is that there are many variations that will make that exercise tougher so you physically won’t be able to do more than say 10 reps, keeping you in the muscle development phase.
Below are 11 Bodyweight Exercises for your Outdoor Workouts.
Pistol Squat
A 1 legged squat. This exercise is great for obviously leg strength but also for balance and core. Your core is your foundation for your balance. Try and perform this 5 – 8 times.
For beginners you can use something to support your balance but fight the urge to pull yourself up.
Chin Up
An old school outdoor workout exercise, often used in the military and Crossfit workouts. One of the best exercises out there for developing size and strength in your back and arms.
Beginners should give these a shot by jumping up to the bar using momentum to pull yourself up and lowering yourself (eccentric phase) slowly. Beginners shoot for 5, advanced no more than 15.
Bodyweight Jump Squat
Using your biggest muscle group in your body but incorporating a jump gives it a dynamic composure to it. Slowly lower your body and explode into the air like a frog.
NOTE: Expect major muscle soreness a day or 2 after this exercise. 5 – 15 should do the trick.
By throwing in a set of burpee’s into any workout will have you sucking the air in like its going out of fashion. An amazing exercise that’s awesome as the last exercise of workout as a finisher.
The burpee works the entire body incorporating a jump squat and push up. 20 Burpees.
A fundamental exercise for chest and tricep development. Push-ups can be made harder by placing 1 or both hands on an object such as a kettlebell or medicine ball.
Alternatively they can be made easier by dropping to your knees.
They can also be done as an advanced tricep exercise by bringing the hands in closer to your body and instead of your elbows going out to the side they go backwards. No more than 25 reps.
Jump Lunges
Similar to the Bodyweight Squat Jump. Its all about the legs and some of your core. You may look a little silly but a great workout that will take you down a few pegs. 10 each side should do the trick.
A great core and upper arm exercise. In a push up position with your feet and hands the same width apart, tighten your core (abs) and tense your glutes (butt). Take 1 hand and touch your hip on your opposite side.
Keep your body dead straight and in the same position you’d be if you we’re still on all 4’s. 10 Each side.
Get into the position like you’re just about to run the 100m sprint. Keep your hands firmly on the ground and move your back foot forward and your front foot back, like your about to start running but with your non favourable leg pushing off.
Now switch back. And switch again…….and again….and again. You get the idea yea? Great leg and core workout. 10 – 15 each side.
One of the most used commonly exercises in any outdoor workout. Perch yourself on your toes and elbows, keep your body flat, be sure not to drop or lift your hips, tray and imagine a straight line from your shoulders to your heels. 1 – 3min
Muscle Ups
A muscle up is one of the most impressive exercises out there. There aren’t too many people that can do or will ever be able to do a perfect form muscle up.
If you can perform confident chin ups then these could be your next step. Can be performed on a chin up par or for the advanced, hanging rings. 1- 5 reps sh
ould do you.
Lateral Wall Walks
Walking on your hands with your feet up on a wall is one of the best workouts for upper arm strength and stability. This should be performed by taking side steps along the wall and shuffling your hands along the floor.
Keep your body as straight as an arrow, don’t let your hips sag. Try and do this once a week. Try 20 meters and see how you go. Can be used as a good finisher or incorporated with some burpee’s.
So there you have it, 11 of the best outdoor exercises for strength and muscle development. Of coarse there are loads more and it was a mission to narrow down my favourite 11.
All outdoor workouts should be incorporated with a healthy diet.You can’t out train a bad diet.
If your unaccustomed to exercise be sure to check with your doctor before performing any indoor or outdoor workouts.
To your success,
James Ramage
P.S – Ready for an advanced outdoor workout? You’ve been warned.
P.P.S – If not then maybe stick with a kettlebell outdoor workout for beginners. Let me know how you go.
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