3 hardcore outdoor workouts to kick off the summer season

What are the advantages of these complexes

In 15-30 minutes of the complex, you will receive all the benefits of good cardio and even more:

Calories will be burned intensively - and not only during, but also after training.
The heart and lungs will pump.
You will develop general endurance: you will stop gasping as you climb stairs and run after the departing bus.
Muscles will get the load without any equipment. We have selected exercises for the main muscle groups of the arms, legs, and the press. If you want to put a good load on your back, choose a set with horizontal bars.
Exercise is fun. We found interesting options, many of which you have probably never tried.

How to do

After the warm-up. The exercises are simple, but you still need to warm up before them. Run for five minutes, and if there is nowhere to do this, jump over the rope, twist your arms and legs in all joints, make bends forward and to the sides and do a dozen air squats.
Not in the heat … If it's hellish outside, don't do a workout at noon - it's better to do it in the morning or late afternoon.
Intensely … The training should be just like that - that's the whole point. If you rest for a long time, the benefits diminish rapidly.
… but without fanaticism … Don't try to make up for all the lost years in one workout. By overloading yourself, you only make things worse: you acquire a stable aversion to exercise in general, which makes further transformation impossible.

Your main task is to have fun, feel strong and fit, and want to train more.

What exercises to do

1. In the park or in the country

You will need a bench for these exercises. Perform each movement for 40 seconds, then rest for 20 seconds and begin the next. When you've finished the last of your list, take a minute to rest. This is one circle. Complete 3-5 laps.

Jumping onto the bench with a change of legs

Change your legs in the jump, make sure that your knees do not curl inward. If you have problems with them, replace the movement with walking on the bench and constantly alternate your legs: start with the right, then with the left, and so on.

Push-ups from the bench

Keep your elbows close to your body, do not raise your shoulders to your ears. Try to keep your body stretched in one line, tighten your abs and buttocks. If you can't do 40 seconds of push-ups in a row, try the lighter version of the push-up with a turn to the side. After each push-up, turn to the side bar, alternate sides: push-up-turn to the right, push-up-turn to the left.

Pulling your knees to your chest on a bench

Outdoor Workout: Pulling Your Knees To Your Chest On The Bench

Try to keep your back as straight as possible, do not lean against the bench - this is cheating. At the extreme point, straighten your legs, your knees should only be slightly bent.

Split squats with one leg on the bench

Outdoor Workout: Single Leg Bench Split Squats

Make sure that the knee is bent at right angles, does not protrude beyond the toe or curl inward. Do not touch the ground with your knee behind your standing leg - leave a distance of 2-3 cm to the ground.

Reverse push-ups from the bench

Straighten and lower your shoulders, straighten your legs. Lower yourself to the parallel of your shoulders with the floor, perform the movement smoothly and under control.

"Rock climber" based on a bench

Try to keep your body in one position, do not toss your pelvis during the change of legs. Tighten your abs and glutes: this will reduce the amplitude of your swing and strain your muscles.

Burpee jumping on the bench

Before falling to the ground, make sure that the path of your face does not go over the bench. Usually, during a burpee, at the bottom point, they touch the floor with their chest and hips, but if you don't want to get dirty, do the usual push-ups.

If it is too difficult for you, you can do without it - take the support while lying down, get up, jump on the bench, get off, take the support while lying down.

Bike

Do not lean against the bench, try to keep your back straight.

Walking with your hands on the floor with your feet on the bench

Try to stretch your body in one line, tighten your abs and buttocks. If you can't push out, you can do without this element. Do three steps to the right and three to the left - this option will also work well on the shoulder girdle and arms.

If during the execution of the complex you do not have time to rest in 20 seconds, feel free to change the time to 30 seconds of work and 30 seconds of rest. After the lap, you can rest more - two minutes instead of one.

2. On the sports ground

Perform each exercise the specified number of times, then move on to the next one on the list. At the end of the circle, rest for two minutes and start over. In total, you need to do 3-5 circles - according to your well-being.

Try to shorten the rest time between exercises. Ideally, you rest as you move from one bar to the next. Be guided by your condition: if your heart is pounding in your throat, sick or stabbing in your side, you need to rest. And if it's just rapid breathing and a stream of sweat, continue. Start with the following number of repetitions:

10 pull-ups.
15 push-ups.
20 jump squats.
10 dips.
15 leg raises to the horizontal bar.
20 pistols.

If some exercises do not work out at all or do not work out to close them in one approach, feel free to change them to simplified options - you can find them in.

Pull-ups

Lower your shoulders, bring your shoulder blades together, tighten your abs. Do not lift your chin trying to reach the horizontal bar - keep your head straight.

Push ups

Tighten your abs and buttocks, push up almost until your chest touches the floor, try to keep your body straight without bending in the lower back.

Air Jump Squat

Squat full range - the pelvis should drop below the knee joint. Keep your heels on the floor while squatting.

Dips on the uneven bars

Lower and straighten your shoulders, bring your shoulder blades together, lower your shoulders to parallel with the floor.

Raising legs to the horizontal bar

Outdoor Workout: Raising the legs to the horizontal bar

Raise your legs until you touch the horizontal bar, lower with a slow motion, without jerking.

Pistols

Try not to wrap your knee inward while lifting. Do not lift the heel of the supporting leg, but keep the raised leg straight. Do not touch the floor while lifting.

3. On the stairs

Find a not very steep long staircase. Perform each exercise 10 times without rest. Rest for 1-2 minutes between exercises.

Stair run

This exercise will help you warm up. The first three times do them at a medium pace, then accelerate.

Jumping "legs together - legs apart" with cotton

This is a slightly sophisticated version of jumping jacks. Jump up the stairs, and go down with an easy run.

Cross-legged running

The exercise requires coordination. Take your time until you feel the movement is easy. Alternate running with the right and left sides after one repetition: up with the right side, down with a light run, up with the left side, down with a light run, and so on.

Burpee on the stairs

Do full range push-ups - until your chest touches the stairs.

Wide lunges

You can lunges through two or three steps, depending on their width and your stretch. Alternate your legs, go down with a light run.

Push-up steps

Two steps to the right is a push-up, two steps to the left are a push-up. This counts in one go. In total, you need to complete 10 passes to the right and left.

Sprint stairs

You don't have to step on every step - you can jump over one or even two. The main thing is to get to the top as quickly as possible. Go down at a free run.