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Workout
|16 Nov 2022|3 mins

5 Outdoor Exercises That Can Be Done At Your Local Park   

Exercise anywhere, anytime with these Spring Workouts by personal trainer and model Felicia Kendrick.

With the weather starting to warm up, it’s only natural for most of us to want to get outside and enjoy the sunshine. Outdoor training has plenty of benefits; it’s a great way to challenge yourself and mix up your usual workout routine, it’s been known to boost your mood, and the best part, it’s free!

So get your sunscreen out, head to your local park – or anywhere you find a free bench – and get your daily dose of vitamin D with these 5 outdoor exercise ideas.  

YOUR OUTDOOR EXERCISE WORKOUT PLAN 

  • 40 seconds of work
  • 15 seconds of rest 
  • 2 sets on each exercise
  • Complete 2-3 rounds
  • 1 min rest between rounds 

Outdoor Exercise 1:
Tricep Dips

This upper body workout is one of our faves. Not only does it tone and define your arms (triceps specifically), it sneakily works your shoulders and chest, too – talk about a triple-threat exercise.

Training Tip: For optimum results, ensure your butt is slightly touching the front of the bench when performing this exercise. Keep your shoulders away from your ears to help support your neck.  

Outdoor Exercise 2:
Push Ups

Suns out, guns out. Push ups not only target various muscles in your arms, it also works your chest, back and your core. Using the bench will help take the pressure off the arms a little, but you will still get a solid workout.

Training Tip: Always remember to keep your core engaged when performing this exercise, this will help support your lower back.

Outdoor Exercise 3:
Bulgarian Split Squat

If you’re looking to strengthen your legs, this is the exercise for you. The Bulgarian Split Squat is a great lower body isolation exercise that focuses on your quads and glutes, but you also get the added benefit of working your core throughout this exercise as well. It doesn’t stop there! This exercise is also a great way to test your balance, coordination and strength.  

Training Tip: Keep your shoulders tall to stop yourself from leaning forward. Make sure your back leg stays bent and your knees should be moving up and down.

Outdoor Exercise 4:
Plank With Straight Leg Raise

Have you already mastered the plank but want to challenge yourself a little further? Add an additional leg raise when in the plank position to help strengthen your core even more than you normally would in a regular plank position, it will also help work your glutes so you get the best of both worlds.

Training Tip: Remember to keep your core and glutes engaged throughout this exercise. Ensure you are not arching your back during the leg raise and maintain a flat back.

Outdoor Exercise 5:
Single Hip Thrust

Bring on the glute gains. This exercise is a serious booty burner, just like your normal glute bridge, this elevated version targets the glutes, but also works your legs and lower back.

Training Tip: To get that nicely shaped booty, remember to squeeze your glute muscles at the top during this exercise. Protect your back by keeping it straight throughout this exercise. 

*Have fun, take care and ALWAYS seek medical advice if you have any concerns. You’ve got this!

Fast delivery – free over $50 – and free returns.

Stephanie Cardona
Social Media Coordinator - Sport
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