How to Strength Train Outside

By Vega on June 24, 2015 , categorized in Active Living, Strength + Conditioning

By Stephanie Mansour, StepItUpwithSteph.com With the weather slowly starting to warm up, it’s almost time to get some fresh air and take your exercise routine outside. While the most appealing and “go to”exercises when being outside is usually running, walking, or biking, I challenge you to do your strength training outside too! All you need is some motivation and a bench, which you can usually find in a park. Here are some exercises that I recommend:

1. Push-ups

Push-ups are great for working out your arms and your chest. You can do this easily on a bench. First, face the bench and place your hands on it with your feet away the other direction. Bend at your elbows and lower your chest down towards the bench and then push up.

2. Tricep Dips

Like pushups, you can do this on a bench and it also works out your arms and your chest. First, turn away from the bench and place your hands on the bench with your fingers facing towards you.  You can do this next step one of two ways. Beginners can choose to have their knees bent or if you’re feeling more advanced keep your legs straight. With your legs out and on the ground, bend your elbows and press up for the exercise.

3. Legs

To work out your legs, you can also use a park bench. First, step up onto the bench with your right foot. Lift your left leg up behind you to work the glue and then step back onto the ground with your left foot. Repeat this exercise so you work it 10 times per leg.

4. Abs

If there is room on the bench, a picnic table around, or even the grass if you’re okay with getting a little dirty, it’s the perfect place to lie down and do abdominal crunches and work those muscles. Whether you’re waiting around for someone in a parking lot and want to get a quick workout in, or there’s a parking lot near you, I came up with a few exercises and routines that you can do using the space to your advantage:

1. Obstacle

Use one of the lines that divide the parking spaces as an obstacle. Stand in front of the line and jump forward and back over the line with two feet. Next, jump forward and back while balancing on one foot. Lastly, run over and back a few times.

2. Sprint

Is there a lot of space where you can run around a bit? Try sprinting through 10 parking spaces and then go back again.

3. Shuffle

Stand on a parking space line and begin shuffling. Make sure that you stay on a line through the parking lot! Your feet must stay on a line as you shuffle. Don’t spend those sunny spring and summer days inside doing your workouts. Get outside, do some cardio and strength training and enjoy the fresh air.

steph-headshot About Stephanie

Stephanie Mansour, CEO of Step It Up with Steph, is a TV Personality and Confidence & Lifestyle Coach for women. She’s appeared on the Dr. Oz Show for her 60-second workout, given dating & career tips on NBC Chicago, and has been featured on CNN, Chicago Crain’s Business, Fox LA, and many more media outlets. Stephanie is also a nationally known Health & Fitness Expert and a reality TV show trainer, helping her client lose 80+ lbs in 12 weeks on NBC Chicago without any diets or gimmicks. Companies like GE have also enlisted Stephanie for her “Cubicle Crunch” office wellness workshop and presentation. Get Steph’s free confidence and wellness guide and sign up for her free challenges here: StepItUpwithSteph.com

Tagged with
crossfit strengh training strength and conditioning

Vega

No matter what better means to you, Vega shares the knowledge, nutrition, and inspiration to support your quest to thrive.

Top