Outdoor Workout Program

Does a full-time job lock you indoors? The outdoor training program will allow you to enjoy the summer sun and beautiful weather!

Main Goal: Weight Loss Type: Split Fitness Level: Beginner Number of workouts per week: 3 Required equipment: horizontal bar, sports ground Audience: men and women

Author: Brad Borland

Traditional gym workouts are rapidly losing ground on the list of trendy fitness trends, and this is not surprising. People are looking for more effective and more interesting ways to improve the figure, and training complexes are not able to offer them.

While any form of physical activity is a step towards a healthy lifestyle, today we are more than ever choosing not only what we want to do, but where we want to do it.

The popularity of outdoor training 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 an amazing tandem of motivation and efficiency. And in this, training on the sports grounds is unparalleled. You get the best of both worlds: outdoor activities and minimal equipment requirements.

What are the benefits of exercising outside? First of all, you need to mention the money issue - you do not need to pay for a subscription. There are training grounds 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 clamps and other devices.

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

Are you the kind of person who works at a desk in the office all day? Sedentary work at the computer exhausts both physically and emotionally. Your body becomes lethargic. Why, one wonders, go to a stuffy gym, if in fact you want to change the situation and be in the fresh air? This step will drastically change your mood.

Outdoor activities will make you feel more free. In open space, you will not feel the restrictions that are inevitable in conventional gyms. 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 will be able to try many new things. As your fitness improves, you will be able to move on to more difficult exercises without changing the barbell in the weight stack or hanging another plate on the barbell bar.

One of the biggest misconceptions about street workouts is that they're not good for building strength and muscle mass. Most see them as just a way to "get in shape" with no other benefits. In fact, the result determines not what you do in training, but how you do it.

Here are a few ways to progress and achieve impressive results with this type of training:

You will learn to be strong. Don't look down on bodyweight training. Push-ups on the uneven bars, various variations of pull-ups and exercises on one leg will make you tense. Some exercises seem simple, but they test your strength. You will quickly realize that you have to give all your best in them.

You will develop muscles. With new anabolic stimuli and unfamiliar strength challenges, you will build muscle mass. Throw in complex training moves and the body is left with no choice but to build muscle.

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

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

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

Of course, it's tempting to say that you don't need anything other than an outdoor sports ground, but let's see how to train with maximum efficiency.

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

Parallel bars are a great option for push-ups. If you are unlucky, playground bars or high wooden corners will do.

An elevated platform for jumping and leg exercises will also be needed. It should not be any special, just high enough, somewhere at the level of the knees or mid-calf.

And finally, you will need an open, flat area for the rest of the exercises.

Here is an example of a full-fledged workout with body weight in the workout style. You can choose from a variety of frequency, duration, and intensity options. In particular, you can work out two or three times a week, split your workouts into upper and lower body and train every other day, increase or decrease the number of sets depending on your fitness. 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 pushups, bodyweight squats, and burpees for 10 reps each, run a mile, or walk that distance at a brisk pace.

Complicate the workouts only when you master the previous exercises.

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