Unfortunately, you are currently not training in the gym, and are you getting tired of home workouts? Understandable! We urgently need a bit of variety. And hey, we have something for you: If you’re out and about on your own, do some outdoor training right away.
With the 4 bodyweight workouts in our picture gallery you not only increase your athletic performance, but also strengthen your immune system in the fresh air. You can do the training almost anywhere – how about in the park, for example? Just keep your distance! And for everyone who wants to train in a slim, sporty way without equipment: Here is our highly effective bodyweight training plan.
What equipment do I need for an outdoor bodyweight workout?
Since our exercises work completely with your own body weight, you do not need to take any tools with you. However, it would be ideal if you have a bench and a tree or a wall nearby for some exercises.
If you don’t want to train on the bare floor, just use a mat – for example this non-slip exercise mat, which is ideal for your workouts both outdoors and indoors.
What should I wear to workout?
Simple sportswear is sufficient. With a suitable fitness shoe, like this model here, you are stable. As for any workout, you should also wear flexible and comfortable clothing outside that is suitable for the respective weather conditions. Here are a few more outfit ideas:
- for top: a training jacket, long-sleeved shirt, t-shirt or top, including a sports bra
- for below: long training pants, sports leggings or training shorts
To stop the time, just take your smartphone with you, a simple watch or a smartwatch with a stop function that you can use in many ways.
This is how the outdoor workout works
All 4 training units are circles of 5 exercises that you perform one after the other for 60 seconds each. In other words: You do as many repetitions per exercise as you can do in 60 seconds. Then you go straight to the next exercise.
In total, you go through each circle three times. And between the 3 rounds you treat yourself to a 1 minute break. To get to know the exercises and what to expect, it is best to click your way all the way through our gallery.
And of course, as always during the time of the corona pandemic, the same rules apply: keep your distance from other people, cough and sneeze in the crook of your arm, wash your hands at home!
Why is outdoor training useful?
In the evening, after sitting in front of the laptop in the home office all day, do you sometimes find that you haven’t even been outside? Many of us are currently experiencing this problem. This is precisely why it makes sense to move the training outside. Because: Fresh air, i.e. oxygen and exercise promote blood circulation in the brain, increase your physical well-being and make you fit overall.
Detach your gaze from the concrete and the screen and instead let your eyes wander into the distance more often when exercising outdoors. Enjoy the view of the lush green of the meadows, trees and plants in your area. That sounds so simple, but it’s great for the psyche and acts like a natural refreshment for the mind.
Exercising outside for a change is not only great fun, it also strengthens your immune system. With the right equipment and our detailed exercise descriptions, nothing can go wrong. So: click through the picture gallery and then enjoy your workout in the fresh air!
Each of the following 4 workouts is a circle of 5 exercises that you do one after the other for 60 seconds each.
That means: You always do as many repetitions as you can do in 60 seconds. Then immediately switch to the next exercise.
In total, you run through each circle 3 times. You can treat yourself to a 1-minute break between each of the 3 rounds. Okay I got it? Let’s go. Click here for the detailed exercise descriptions …
Walk backwards. To do this, press firmly off the floor with one foot and take a powerful step backwards. Repeat immediately with the other foot, increasing the pace as much as possible. Look back over your shoulder for better orientation.
a) Assume a push-up position with your hands under your shoulders, your back straight, and your stomach tense. Now bring your left knee to your right elbow.
b) Put your left foot back down and bring your right knee to your left elbow.
a) Sit on the floor. Put your feet up comfortably. Put your hands behind your buttocks, fingers pointing towards your body. Raise your feet and keep your lower legs in the air. Stretch your toes. Lean your upper body back slightly and bend your arms.
b) Bend your arms even more and lean your upper body back as far as possible. Stand up again by stretching your arms.
The starting position is on four feet, arms under shoulders and knees under hips. Lift your right leg straight off the floor to hip height and bend it so that a right angle is created and the sole of the foot points up. Then push the soles of your feet towards the ceiling in small movements. Then change sides.
Get into the forearm support. The body forms a line and is parallel to the mat. Hold the position.
Place your left leg on a bench at a 90-degree angle, then explosively pull up for a jump and land with your right foot on the bench. The arms can be used as a swing aid. Always perform jumps alternately.
a) Sit on the front edge of a park bench. Put your hands on the edge next to your bottom, your knuckles pointing forward. Put your feet firmly on the ground, with your legs forming a right angle. Shift your weight onto your hands and keep your buttocks in the air in front of the edge. To do this, straighten your arms.
b) Bend your arms and lower your bottom, the upper body remains upright. Pull your shoulders towards the floor.
c) Extend your arms again and lift your bottom. At the highest point, extend your left arm forward at shoulder height. At the same time, stretch your right leg forward at hip height and pull your toes towards the shin. Hold briefly, then go back to position B.
d) On the next rep, extend your right arm and left leg forward.
a) Sit down and put your feet up comfortably. Lean your upper body back slightly and bring your hands together at chest level with your arms outstretched.
b) Press your hands tightly together, tense your stomach and bring your arms to the right side. Then lead over the middle to the left side. Repeat the exercise slowly.
To increase: Raise your feet a few inches off the floor.
Lie on your back, stand your legs up. Detach your bottom from the floor and straighten one leg. Then lower the pelvis (do not put it down!) And raise it again.
a) Assume a push-up position with your hands under your shoulders, your back straight, and your stomach tense. Now bring your left knee to your left elbow.
b) Extend your left leg and put your foot down again. Pull your right knee towards your right elbow. Repeat quickly.
a) Stand hip-width apart. Bend your arms next to your body, stretch your fingers. Lift your right knee as high as you can and pull your right elbow back. Bring your left arm forward.
b) Immediately lower your right leg and pull up your left knee. Bring your arms in opposite directions: the right arm goes forward, the left back. Repeat the exercise as quickly as possible.
Performed in the sand, this exercise trains the calves even more intensively. In addition, the foot muscles are more involved.
Lie on your left side and straighten your legs. Support your left forearm on the floor so that your left elbow is under your shoulder. Put your right hand on your hip. Put your weight on your forearm and lift your entire body until it forms a line. In this position, bend your left leg and hold it in the air. After the specified exercise time has elapsed, repeat the exercise on the right side.
Lean your back against a tree trunk. Take a step with both feet and lower your bottom so that your thighs are parallel to the floor. The lower back presses firmly against the tree. Alternatively, you can lean against a house wall, for example.
Lie on your left side and rest your head comfortably on your left hand. The right hand lies loosely on the floor in front of the chest. Raise the top leg so the legs are parallel to each other. Now make small circular movements with the upper foot, which get bigger and bigger. Then circle in the other direction and get smaller again. Page change.
a) Assume a push-up position: the wrists are under the shoulders, the stomach is tense. Direct your gaze to the ground.
b) Shift your weight on your right hand and left foot. Now, at the same time, lift your left arm straight forward and your right leg backward.
a) Lie on your back. Raise your closed legs so that they are perpendicular to the sky. Detach your head from the floor and guide your straight arms towards your shins.
b) Push your hands towards your feet and raise your upper back off the floor as far as possible. At the same time, lift your bottom and stretch your legs towards the ceiling. Lower again and return to position a.
a) Assume a forearm support position. The forearms are on the floor, the elbows are under the shoulders, the back is straight and the stomach is tight.
b) Place your left palm below your shoulder.
c) Place your right palm on your right hand and push your body up into the push-up position.
d) Lower onto the left forearm, pull the right one. Repeat the process quickly.
a) Push-up position: the hands are under the shoulders, the body is straight. Tense your stomach tightly. The view goes towards the ground.
b) Shift your weight on your left hand and twist your body to the right. In doing so, stretch your right arm vertically upwards, your gaze follows your hand.
c) Back to position a walk and repeat the exercise on the left side.
a) Stand tight. Bring your arms up next to your head and place your palms together. The fingers point to the ceiling. Now lift your left knee and lean the inside edge of the left foot against the inside of your right knee.
b) Take a large step forward with your left foot. Lower your buttocks and bend your legs until your back shin is parallel to the floor. Immediately push off the ground with your front foot and go back to the starting position. Take the next step backwards. After the specified repetitions, switch the standing leg and perform the steps forwards and backwards with the right foot.
Supine position. Keep your hands on the back of your head with your elbows pointing outwards. Extend your left leg and hold it a few inches above the floor. Pull your right knee towards your chest. At the same time lift your upper body and bring your left elbow to your right knee. Then switch sides right away: Tighten your left knee, straighten your right leg and pull your right elbow towards your left knee. Repeat alternately without putting your feet or shoulders down.