5 Bodyweight Exercises for an Outdoor Workout

Nothing beats getting outside for your workout when it is nice outside. Exercising outdoors not only helps you change up your environment but also offers additional benefits. The first benefit is the additional space you have to move around, meaning there are more workouts you can do. Secondly, research shows that outdoor workouts are more enjoyable and improve your mental health. Ready to get started? Below are 5 bodyweight exercises for an outdoor workout.

1. Walking Lunges

Having a vast outdoor space makes it easy to add walking lunges to your workout.  Walking lunges can help you to build strength in your calves, glutes, quads, and hip flexors. They also help to improve overall balance and mobility. Throughout this exercise, aim to keep your feet shoulder-width apart for balance.

1. Step forward with your right leg, leaving your left leg touching the ground behind you.
2. Bend both knees to lower your center of gravity towards the ground. Keep lowering until your right knee is bent at 90-degrees. Your left knee should be almost touching the ground.
3. Push up, placing the weight on your right foot until you are standing. Step forward with your left foot and repeat steps 1 & 2.

Try to do 20 walking lunges, 10 on each side per set.

2. Bodyweight Shoulder Press

This exercise is deceptively difficult and will help to build your shoulder muscles. For extra difficulty elevate your feet on a platform.

1. Get into a push-up position, then walk your feet towards your hands. This is also known as a downward dog position.
2. Bend your elbows to lower your shoulders towards the ground. Your feet should be primarily for balance. Lower until your head almost touches the ground.
3. Push up through your hands back to the downward dog position and repeat.

Aim to do 10 – 15 repetitions per set.

3. Bench Tricep Dips

One of the best things about exercises during an outdoor workout, is using benches or other structures to help you. For this exercise, start by finding a bench, or elevated platform. Tricep dips help to work your triceps and shoulders, through a dip motion. For extra difficulty, extend one or both legs.

1. Sit on the bench, and place your hand on the edge by your knees. Then slide forward until your hips are off the bench. This is your starting position.
2. Bend your elbows towards the back of the bench, lowering your hips towards the ground.
3. Press through your hand until your arms are almost straight, and your hips are level with the bench. Repeat steps 2 & 3.

Aim for 10 – 15 repetitions per set.

4. Bench jumps

This is a great strength and cardio exercise to build muscle in your legs, glutes, hip flexors, and core. You can easily tailor this to your fitness level, and change them up to make it more interesting. For an easier exercise, step up onto the bench instead of jumping, or take a break between each repetition. For a harder workout, take no breaks in each set.

1. Stand in front of a sturdy bench or platform. Ensure your feet are shoulder-width apart.
2. Bend your knees, and jump up onto the bench. Make sure your knees are bent to help with stability and to avoid injuries.
3. Step down from the bench, one foot at a time. Take a 3-second break and repeat.

Aim for 10 jumps per set.

5. Plank Jacks

This exercise combines jumping jacks with a plank. This adds a cardio element to the traditional core building exercise. To make this exercise easier, extend one leg instead of both, and alternate.

1. Get into a push-up, staying in the up position. Ensure your hands are under your shoulders and your hips are level.
2. Push up from your toes, and jump your legs out to either side of your body.
3. Push up from your toes, and jump your legs back to the center. Repeat steps 2 & 3.

Aim for 12 – 15 repetitions per set.

Ensure you always bring plenty of water with you when exercising outdoors. The sunshine and humidity can increase your sweat production, so also consider bringing a towel and mat. Utilize the outdoor space you have available, whether it’s a public park, or simply your backyard. Incorporate the above bodyweight exercises for an outdoor workout to build a custom workout plan that works for you.