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Park Workouts

10 Workouts You Didn't Know You Could Do In A Park

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Being outdoors beats being indoors. Says who?

Says science.

With the days getting longer and the weather getting warmer, it’s time to take some of your favorite indoor activities and do them outside: eat outside, talk outside, read outside, and, of course, exercise outside.

If you ONLY work out in a florescent box — you know who you are — it’s time to head to the park and get a great, fat-burning and muscle-building workout under the sun.

But Anthony, what else can I do besides pushups and planks?

A lot. The next time you head to the park, try a few of these 10 park-friendly workouts — you’ll be surprised at what you can do with just your bodyweight, a field of grass, and some common park amenities.

Fat-Loss Metabolic Workout
Spike your metabolism and jump-start your fat loss with a quick, total-body circuit to blast your muscles and lungs.

Rest for 15 seconds between exercises. Do three rounds.
  • A1) Alternating Split Squat Jumps — 15 seconds
  • A2) Plyometric Pushups — 15 seconds
  • A3) TRX Inverted Row — 15 seconds
  • A4) Bear Crawl — 15 seconds

Animal Flow
Animal flow unlocks three dimensions of fitness: twist, turn, crawl, and spin your way to more muscle and better health. For this flow, don’t rest between exercises; everything is choreographed to fit together:

A: Forward-Traveling Beast x 10
Sometimes known as a “forward crawl,” start on all fours with your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. This fatigues your entire body and really targets your shoulders and core.

B: Side Kickthrough x 6 each side
Now, develop mobility and agility. Start on all fours with your knees an inch above the ground. Lift your right arm and left leg at the same time, swing your left leg underneath you and kick out to your right while keeping your right hand near your right ear. Switch sides.

C: Forward-Traveling Crab x 10
Start in the “crab position”: hands and feet flat on the ground, chest facing up, knees bent, hips an inch from the ground, arms straight, hands directly underneath your shoulders, and fingers pointing behind you. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your chest up.

D: Crab Reach x 6 each side
From the crab position, push your hips as high as possible while reaching one arm over and behind your head. Repeat on the other side. This opens all the muscles in the front of your body while engaging your hips and back.

E: Underswitches x 6 each side
From the crab position, lift your right arm and left leg at the same time, pull your left leg underneath you, while rotating your body over the leg and reaching over to your left with your right hand. Land on all fours. Switch sides.

For the videos, check out our Animal Flow guide.

Hill Sprints
Simple, but effective. Sprinting builds awesome strength, power, and athleticism while boosting your cardio and burning a ton of fat. By sprinting on a small-to-moderate incline, you’ll also automatically encourage a better sprint technique — you’ll strike the ground with the correct part of your foot and force yourself to lift your knees higher.

Find a good hill at a park that’s long enough for an 8-10 second acceleration. Do 15 sprints while allowing yourself complete recovery between sets.

Upper Body Pump
Visit the playground for some bodyweight madness. (Who says you can’t be a kid again?)

No rest between exercises. Rest 60 seconds between rounds. Do five rounds.
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