Taking their strength training to the indoors is the last thing any runner, mountain biker, or rock climber wants to do after a long day on the trails. However, whether you like it or not, strength training and full bodyweight workout is important component of an endurance exercise plan. It helps to avoid muscular imbalances, keeps you safe from injury, and boosts your speed and endurance. Bodyweight exercises are a particularly efficient technique to develop all three of these muscles.
When the weather is great, there’s nothing better than heading outside to enjoy some physical exercise. Not only does it allow you to switch up your environment, but exercising outside has a variety of advantages as well.
According to research, Doing an outdoor bodyweight workout can boost the enjoyment you get out of your workout, help you view it as less severe, and improve your overall mental health. Additionally, it has been found that spending time outside is beneficial to one’s health and well-being.
10 Full Bodyweight Workout Program
A full bodyweight workout plan can help you gain strength, power, and cardiovascular endurance while exercising outside. You can do activities that require a lot of space, such as plyometrics, because of the vast area. If you can locate a bench that is stable, you will have even more alternatives for terrific and hard bodyweight exercises at home.
Bring lots of water with you while you exercise, especially if you are doing it in hot or humid weather. Another thing to consider is bringing a mat or towel to lay on the ground or wipe perspiration off your brow. Dress and walk-in clothing and footwear that wicks away moisture.
Complete the following workout at least three times each week on nonconsecutive days to get the most benefit. Perform each exercise for 40 seconds, then take a 20-second break before moving on to the next one in the series. Try to complete all of the exercises once for a total of 15 minutes. Each week, make an effort to complete more reps in the allowed time while keeping the correct technique. This will give you maximum benefits.
1. Walking Lunges
Walking lunges are a great way to take advantage of wide-open landscapes. You’ll gain strength in your quads, calves, glutes, and hip flexors, as well as increase your mobility and functional performance as a result of this bodyweight workout.
Instructions
- Standing with your feet shoulder-width apart and your hands on your hips is a good position to start.
- Make one forward movement with your right leg while maintaining your left leg in place.
- Maintaining your rear leg’s straightness as you lower your body toward the ground, bend your knees.
- Continue to lower your body until your right knee is bent at 90 degrees and your rear knee is close touching the ground, then repeat.
- Extend your legs straight by pushing through the heel of your right foot.
- Repeat the exercise by lifting your rear leg and taking a stride forward.
- Take 20 paces, 10 on each side, and see how you feel.
2. Jump Squats
- Standing tall with your feet shoulder-width apart and your hands behind your head is a good posture.
- From here, squat down until your legs are nearly parallel to the ground, maintaining your chest up and your back in a neutral position throughout.
- Jump as high as you possibly can by forcing your knees, hips, and ankles to stretch as forcefully as possible.
- Land lightly on the ground and instantly reduce your body to a squat before springing back up to the starting position.
3. Front Lunge Kick
Attempt a front lunge to kick as another lunge variation that makes use of the extra space available. This bodyweight workout helps in targeting your legs, glutes, and hip flexors, the kick adds a cardiovascular and balancing component that will help you build strength and stability in your core.
Instructions
- Position yourself in a comfortable position with your feet shoulder-width apart and your core engaged. With your right leg, take a step back.
- Taking a step forward with your right leg, kick up into the air with your left hand, if possible touching your right toe with your left hand
- Bring your right leg back to the beginning position and bend your knees to form a lunge with your other leg. Repeat the process by returning to the beginning point.
- Experiment with ten repetitions on both sides.
4. Bicycle Crunch
- Raise your bent legs so that your shins are parallel to the ground while lying flat on the ground with your hands elevated to the sides of your head.
- Repeat on the other side. Maintain contact between your lower back and the ground throughout the workout by bracing your abdominal muscles.
- With your abs tight, lift your upper back off the ground and bring one elbow to meet the other knee.
- Keep your other leg straight out in front of you, a few inches above the ground, as you do so. Change sides as soon as possible.
5. Bench Squat
A good full bodyweight workout that focuses on your legs, glutes, and abs is the bench squat, which may be performed on a flat surface. The key is to move slowly and deliberately, allowing time under strain to isolate and develop your lower body and core muscles as you go.
Instructions
- Stand upright in front of a bench, with your back to the bench and your core engaged (see image above).
- Starting with your feet shoulder width apart, begin to tilt your hips backward and bend your knees to squat toward the bench until your back is parallel to the floor.
- Touch the chair for a brief moment before pushing through your feet to return to a starting posture in the chair.
- Try 15 to 20 repetitions.
6. Bench Jumps (Best Full Bodyweight Workout)
In addition to working your legs, glutes, hip flexors, and core, bench jumps are an excellent aerobic and strength training exercise. Jumps may be tailored to your fitness level by performing them one after another for a significant aerobic burn, or by jumping up, stepping down, and waiting for a few counts before repeating. In the case of total beginners, you can substitute step-ups, in which you raise one foot at a time rather than leaping.
Instructions
- Standing with your feet shoulder-width apart in front of a strong, flat bench is a good idea.
- In a squat, bring your lower body closer to the ground.
- Jumping up onto the bench seat with both feet requires pushing through your feet.
- Land lightly and with your knees bent.
- Continue to step down one foot at a time, and repeat for a total of ten leaps
7. Bench Triceps Dips
Look for a strong park seat where you can do dips to strengthen your triceps and shoulders. To make this exercise more manageable, bend your knees. Extend your legs or elevate one heel to make the exercise more difficult.
Instructions
- Place your hands beside your hips while sitting on a bench.
- Lift yourself off the bench with your hands and move your hips off of it.
- Your elbows should be tucked in between your sides when you bend them straight back.
- Maintain a straight back and down posture, and keep your hips tight to the bench.
- Slide your arms down until they are nearly 90 degrees from your body.
- Pull yourself back to the starting position with your hands, but avoid locking your elbows.
- Ten to fifteen repetitions should be enough.
8. Plank Jacks
This bodyweight workout works in the same way that a traditional plank does, plank jacks stress your core while providing additional difficulty and cardiovascular activity. Try extending one leg out at a time instead of both legs at the same time to make the challenge less difficult.
Instructions
- Prepare for a push-up position by getting down on the ground and bracing yourself from the inside out with your hands under your shoulders.
- Jump your feet out to the sides, then jump them back in again.
- Repeat for a total of ten times.
9. Bench Pushup
Push-ups are a full bodyweight exercise that is both classic and extremely effective. By including descent and using a park bench as your footrest, you will be able to target your upper chest as well as your lower chest, triceps, shoulders, and abdominals. Compared to the standard push-up, this one is more difficult. Switching your hands and feet and instead of completing an incline pushup will make this exercise much simpler to complete.
Instructions
- Begin by lying down on the ground with your hands just behind your shoulders and your feet resting on the top of a solid bench. Only the balls of your feet and the tips of your toes should be in contact with the bench.
- Bend your elbows and drop your chest toward the ground while maintaining a flat back.
- Remove your hands off the ground for a brief moment before pressing into the ground and raising yourself back to the beginning position, straightening your arms.
- Repeat for a total of 6 to 8 times.
10. Bodyweight Shoulder Press (Full bodyweight routine)
The bodyweight shoulder press appears to be easy, but it is actually rather difficult. With this workout, you will primarily work your shoulders and hit your chest. For a more difficult workout, you can raise your feet on a bench and do the exercise with your feet on the ground.
Instructions
- Put yourself in a push-up posture and move your feet toward your hands until you are in a downward-facing dog position, as shown.
- Reduce the size of your shoulders by bending your elbows toward the ground.
- Pulling through your hands will return you to the beginning position as soon as your head strikes the floor softly.
- Ten to fifteen repetitions should be enough.
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