5 Free Outdoor Workouts

As summer is starting to wind down, why not take advantage of this beautiful weather and move your workouts outdoors? It’s totally free and you don’t need a fancy gym membership or tons of equipment to complete any of these. Here’s 5 of my favorite killer outdoor workouts.

**Be sure to properly stretch and warm up prior to any workout!

#1  Bench Workout

Complete 3 rounds, 15 reps each exercise with as little rest as possible

• step up, knee lift (repeat other leg)
• incline OR decline push up
• split squat (1 leg on ground, 1 leg elevated behind you on bench- think lunge position with back leg raised higher) (repeat other leg)
• 1 leg squat (standing on 1 leg, sit back onto bench, using that same leg to stand back up) (repeat other leg)
• incline OR decline mountain climbers

#2  Anywhere (Tabata)

Complete 3 rounds, using nothing more than a stop watch and your own body

• 20 second run/sprint
• 10 second jump squat
• 20 second run/sprint
• 10 second high knees
• 20 second run/sprint
• 10 second jump lunge
• 20 second run/sprint
• 10 second jumping jacks

#3  Boardwalk Workout

Complete 4 rounds, 15 reps each exercise

• push up with alternating single knee tuck (on bench)
• 30 second sprint to another bench
• alternating step ups
• 30 second sprint back to bench
• dips off bench, incline OR decline mountain climbers
• 30 second sprint back to bench
• single leg step up with kickback (parallel to bench, step up and kick opposite leg back, engaging glutes- repeat on other side after all 15 reps are complete)
• 30 second sprint back to finish

#4  Beach Workout

warm up: complete 3 rounds

run to water 10 squats, run back 10 jumping jacks

circuit #1: complete 3 rounds (15 reps round 1, 10 reps round 2, 5 reps round 3)

sit ups, jump lunge, push ups, bicep curl (use band or weight), mountain climbers, burpees

circuit #2: complete 3 rounds

squat, throw medicine ball up and forward (approx. 30-50 ft.), lunge with ball overhead back to start, 20 bicycles

cool down: keep it light, catch your breath

jog to water and back, stretch out

#5  Neighborhood Run

Complete 1 round, taking recovery however you need (slow run, jog, walk, etc.) to catch your breath

• 5 minute easy jog
• 30 second sprint
• 60 second recovery run
• 60 second sprint
• 90 second recovery run
• 90 second sprint
• 2 minutes recovery run
• 90 second sprint
• 2 minute recovery run
• 60 second sprint
• 90 second recovery run
• 30 second sprint
• easy jog 3-5 minutes to cool down

See ya out there!