Like many people, you may have limited access to gyms and not many options for workouts with partners unless you’re training with someone in your household. However, the outdoors has been shown to be a safer option for exercise given the natural air flow. These socially distanced workouts can easily be done in a park without any equipment and are ideal for those warmer springtime days. You can even invite your friends to join you for some added encouragement and support. (Just save the high fives and hugs for later when it’s safer.)
Before you get started, warm up for at least three to five minutes by performing your favorite cardio movements or with a simple walk or jog outside. If you don’t have access to any cardio equipment, jog in place for one minute and complete two sets of the following:
- 10 bodyweight squats (squat to a park bench)
- 3-5 downward-facing dogs (hinging forward from the hips toward the ground while keeping your back neutral)
- 3-5 dirty dogs on each side
- 5 lunges with elbow instep per side
In this workout, you’ll perform each movement for maximum repetitions or distance in 30 seconds. When the 30 seconds ends, take 10-15 seconds of rest to transition to the next movement. Repeat until you have completed all seven movements.
After each round (completion of all seven exercises), rest one to three minutes before continuing onto the next round.
- Bear Crawl (go for maximum distance and mix it up by going backwards at the 15-second mark to get back to the start)
- Alternate Leg Push-off (find a step, set of stairs or an elevated surface like a rock to perform this on)
- Push-ups (modify to a bent knee push-up like this one)
- Bicycle Crunches
- Elevated Glute Bridge (you don’t need any weights because body weight can be challenging enough)
- High Plank T-spine Rotation (modify to your knees)
- Walking Lunges (keep moving, you’re almost done with this round!)
Rest one to three minutes before repeating this series for three to four rounds.
This workout can be tacked on to the circuit above for an extra challenge or used as a cardio finisher to a strength workout of your choice. Be sure you are warmed up properly for this workout because it includes advanced movements that utilize more full-body power.
For each movement, perform as many repetitions as possible for 15 seconds. When the 15 seconds is done, rest for 10-15 seconds and move on to the next movement. Go through this series of movements three to four times, depending on your fatigue level.
- Forward Linear Jumps
- Mountain Climbers
- Toe Taps (tap onto a stair, step or a stable rock)
- Jump and Reach
Rest for at least one minute before repeating this series for another three to four rounds.
With these workouts, aim to be as intense as possible during each movement because you have at least one minute of rest coming up between rounds. After you finish these workouts, be sure to bring your heart rate back down to a recovery range with some easy walking before you sit down to rest.
One of the best things you can do for your overall health is to keep moving your body. So grab some friends (figuratively, not literally) and have them join you for this workout in the park.