I don’t know about you but when the weather is nice, the last thing I want to do is spend time inside in a gym. On really nice days, I usually take my fitness outside. There is just something so much more enjoyable about exercising outdoors in the sun. I’m going to share some of my favorite at home movements with you and how I pair them up – because the possibilities are endless!
We chose to perform this workout in our backyard, but you can do this anywhere like your backyard, a park, the beach, your driveway etc.
Let’s start with the movements:
1. Lunge
If you’ve never done a lunge before: start out standing with your feet about shoulder width, take one leg and step back and place your knee on the ground, bring the leg back up, switch and repeat. Each of your legs should form a 90 degree angle. You don’t want your knees to go over your toes! If regular bodyweight lunges are too easy for you, you can add some weights if you have them available or you can do jumping lunges. Jumping lunges will really get your legs and heart rate going.
2. Push-Ups
Pushups are probably one of my favorite exercises. Pushups can be done by laying flat on the ground with your hands right outside your chest and your elbows facing up towards the sky. Once in position, lift yourself up and lower yourself right back down. There are plenty of modifications for this exercise if you have yet to master regular pushups such as doing them on your knees.
3. Tuck-Ups
Tuck ups are a great core strengthener. Lay flat on your back and hold your feet slightly up off of the ground. Keep your shoulder blades and head elevated as well. Tuck your knees into your chest and lean up with your upper body. Extend back out and repeat. There are plenty of modifications for this exercise as well such as keeping your legs on the ground rather than having them elevated.
The Workout Structure:
Why these movements?
We chose to do these movements because of the focus on three different major areas of the body. We chose lunges to focus on our legs, pushups to focus on our arms, shoulders, chest and core and the tuck-ups to really focus on our core area. Combining three different movements together gives you a great total body workout.
How many sets and reps?
This is where you can get really creative based off your current fitness level. When I performed this workout I started with a buy in and buy out of an 800m run. What’s that mean? Before I started performing the movements, I ran a half mile and after I was done performing the movements I ran another half mile. I performed 30 total lunges (15 on each leg), 15 pushups and 15 tuck-ups for each round.
If you are just starting out you aim to do ten total reps of each exercise. You can aim to do 3 rounds of it or you can set a clock for 10 minutes and do your best to perform as many rounds as you can within that allotted time frame. For example, you could be doing 3 rounds of 10 lunges (5 on each leg) 10 pushups, and 10 tuck-ups or you can set a clock for 10 minutes and aim to perform as many rounds as possible of 10 lunges, 10 pushups, and 10 tuck-ups.
If you have any further questions about these exercises, modifications or how to structure it together in a workout please let us know in the comments below!
I need to start doing some of these. I hate the gym, so I prefer to do workouts at home. These seem easy enough.
Awesome, definitely give it a try!
I love when it’s finally warm out to exercise outdoors. It makes the time go by faster
Agreed!
These are great suggested exercises for outdoor fitness, and using your body weight for the “weight”, this can be excellent for getting in shape. If only I would make the time
Thanks for sharing.
Start making the time – you’re welcome!
This post is very informative. Skip the Gym with Some Outdoor Fitness gives more health caring tips. thanks for sharing
Hey! It’s a great post. Love to see different type of excercises. Usually I avoid leg excercises in the gym. But after reading your post, I’m thinking of doing these simple exercises. Thanks for this amazing post!
You’re welcome!
I agree I am in the gym every day but it would be so gret to take advantage of the natural vitamin D from the sun. I will use your tips to guide my outdoor workout.
Awesome!
These workouts are simple and helpful. Sometimes it might not be always possible to go to gym and a better alternatives are needed. Thank you
You’re welcome!
Omg, this is right up my alley. I can’t do the gym. I’m too out of shape. This is doable.
AWesome, give it a try and let me know how it goes!
I have a gym membership, but you certainly cannot tell as often as I do not go:) I enjoy being outside and some of these exercises are right up my alley.
Awesome, definitely give it a try!
I had been working out without gym equipments inside my room for two weeks now, and it’s been great! I dread push ups but I’m slowly getting more of it everyday.
Awesome, keep it up!
I need to work out more but I always blame I dont have a gym to go to. I know now that i will be doing my own outdoor workouts while I am in Mexico for a month!
Awesome – that sounds great!
As summer is already here, I should really try this workout outdoors. Looks so easy, but yet efficient!
It is definitely simple, quick & efficient – give it a try!
These are great ways to take the gym outdoors. I actually really enjoy stretching and yoga outside.
I love it outside too!
I’m all about home workouts!!! I have such a busy schedule that home workouts make it less likely for me to skip
Home workouts are the best!
YES! One of my favourite parts about the warmer weather is moving my exercise routine outdoors.
I love exercising outdoors, especially in the beautiful sunny weather!
I also know many friends who doesn’t go to gym and prefers doing their fitness exercises outdoors. Saves a lot and they catch attention of others and making other people got into fitness as well.
It definitely does save some money when you are able to exercise outdoors vs. at a gym!
Thank you for these tips, would definitely try them out as I am currently looking to go back to working out again.
Awesome, definitely give them a try!