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In a short time we change season and the practice of exercise and physical activity outdoors increases. Better temperatures, more daylight hours and the benefits of fresh air exercise and sun exposure to improve vitamin D levels.
In this article we share with you a full body routine to train outdoors and take advantage of all the resources we have in parks and street furniture.
Index
Before going out for outdoor sports
As it is well known, before starting our training routine, it is necessary to warm up beforehand. In addition, in this case, it is particularly important to equip ourselves correctly:
- If it’s winter/autumn: use thermal clothes and dress in layers as we talked about in this post.
- If it’s summer/spring a cap to protect the head, sunglasses and even sun cream will be necessary.
If you are in a park or large area, you can walk at a light pace, do a very gentle jogging run plus some dynamic stretching to help prepare the joints.
The warm-up will take you no more than 10 minutes.
Exercise routine to do outdoors to work the whole body
We can use our own body weight for the vast majority of the exercises, and also add some easily transportable equipment such as a resistance band for other exercises.
In any case, for a good training session, the ideal would be to do at least 3 sets of each of the exercises we propose, if you are just starting out.
If you are experienced, and have a good fitness level, you can do 4-5 sets.
Legs and glutes
We perform the following 4 exercises in the form of a circuit, without rest between sets, alternating front and back chains. We will perform a minimum of 3 series of the circuit.
- Squats: this exercise can be performed anywhere, and we can even add a resistance band to increase the intensity of the exercise.
- Hip thrusts: we can use a bench to perform a hip extension with both feet on the floor, or alternating with a single support.
- Step Up or Step Jump: using a bench or step of a certain height, we can perform the forward stride variation by alternately going up and down the step or by propelling ourselves with our legs and jumping up and down. This exercise will help us to improve our lower body strength and the stability of our hips and glutes.
- One-legged deadlift: this exercise will help us to work the posterior chain, core stability and gluteus medius.
Arms and Back
In this case, we can also use urban elements, or elements such as bars that are usually found in parks to perform exercises focused on the upper limb.
- Back: we position ourselves on our back, holding the bar with our hands slightly wider than our shoulders with our legs extended (advanced option) or bending our knees. We pull to bring our chest closer to the bar, thus performing incline rowing.
- Push-ups: depending on your current fitness level and experience, we have several options to work the pectoralis and anterior deltoids with different options from lower to higher intensity.
To do this, we will use the same bench as in the previous exercises, and based on our level:
- Beginner Option place your hands shoulder-width apart on the bench and perform the push-ups.
- Advanced Option: perform the push-ups declined, placing your feet on the bench or step and your hands on the floor.
Abdomen
In the above exercises, it is important to keep your posture aligned and your core engaged in order to perform them correctly and transfer the force from your core.
In other words, we will be indirectly working on our abdomen.
- Mountain climbers: from a plank position, bring the knees to the chest alternately, bending the trunk slightly, looking for a contraction of the abdomen. If you are just starting out, the easiest option is to place your hands on a bench, instead of doing the exercise from a plank position on the floor.
- Side plank: a variation of this exercise, to work the external oblique, is to get into a side plank position by bringing the elbow towards the knees of the leg you are flexing (lateral trunk flexion). If you have a TRX we can add more intensity.
- Hanging leg raises: this is another interesting exercise for working our middle area, taking advantage of the bars in urban gyms and parks. If you are just starting out, do it alternately instead of bending both knees at the same time. It is important in these abdominal exercises that you exhale, releasing the air when you do the flexion.
Tips for training outdoors
Look for an open area with drinking fountains: staying hydrated and cool (especially on days/times of higher ambient temperature and solar radiation) will allow you to perform optimally during your training.
Open spaces such as natural parks, urban parks, with elements to exercise, are perfect to take advantage of to train and get out of the routine and the 4 walls of the gym.
- Sunscreen: whenever you are going to exercise outdoors, don’t forget to apply sunscreen to protect yourself from the sun’s ultraviolet radiation, protect your skin and avoid sunburn.
- Wear breathable clothing, wear a cap, sunglasses and/or a visor, preferably in light colours.
- On hot days, don’t forget to cool down: wet the back of your neck and wrists to prevent your core temperature from rising.
- If you’re at the beach, you can always take advantage of the benefits of water to train: walking on the sand, skipping with your legs in the water, swimming…
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