Outdoor Workout Program

This outdoor training program is designed for beginners, with the goal of weight loss.

Workouts are performed 3 times per week, required equipment includes a pull-up bar and a sports ground.

The program is suitable for both men and women.

Outdoor training is becoming increasingly popular as people look for more effective and interesting ways to improve their physique without spending money on gym memberships.

Fresh air promotes the production of happiness hormones, allows you to feel closer to nature and change your environment, which is especially important for those who work all day in a stuffy office.

Outdoor training gives a sense of freedom: no queues, no cramped spaces, no feeling of being watched.

The whole world becomes your playground.

Many mistakenly believe that outdoor training is not suitable for developing strength and muscle mass, but the result depends not on the location, but on how you train. Using bodyweight exercises, you can develop strength (dips, pull-ups, single-leg exercises), build muscle mass, increase endurance, develop peak power through explosive training (box jumps, squat jumps), and effectively burn fat.

For training you will need: parallel bars (any bars on which you can do dips), an elevated platform for jumps (at knee or mid-calf level), and an open flat area for other exercises.

Before each workout, dynamic stretching and warm-up are mandatory: 2-3 sets of push-ups, bodyweight squats, and burpees (10 reps each), as well as running or brisk walking for 1 km.

Make workouts more challenging only after mastering the previous exercises.

Perform 3-5 sets of each exercise, 10-15 repetitions. Train in a circuit, combine exercises into supersets for antagonist muscles, or do regular sets with minimal rest.