Like many, you may not be able to get into the gym unless you train with your family, and you don’t have many options for exercising with a partner. However, outdoor exercise has proven to be a safer exercise option given the natural airflow. These socially distanced workouts can be easily done in the park without any equipment and are perfect for those warm spring days. You can even invite your friends to join you for even more encouragement and support. (Save the high fives and hugs for a safer time later.)
Before you start, warm up for at least three to five minutes by doing your favorite cardio exercise or simply walking or jogging outdoors. If you don’t have access to any cardio equipment, jog in place for a minute and complete both sets of the following:
10 Bodyweight Squats (Squats on a Park Bench)
3-5 dogs facing down (hinged forward from hip to ground while keeping back neutral)
3-5 dirty dogs per side
5 lunges, each elbow instep
In this workout, you’ll complete each movement in 30 seconds for maximum repetitions or distance. When the 30 seconds is up, take a 10-15 second rest to transition to the next move. Repeat until all seven movements are completed.
After each round (complete all seven exercises), rest for one to three minutes before moving on to the next round.
Bear Crawl (strive for maximum distance and rewind at 15 seconds to start over)
Alternating leg presses (find a step, set of stairs, or an elevated surface like a stone to do this)
Push-ups (modified to bent-knee push-ups like this)
Elevated Glute Bridge (you don’t need any weights as weights can be challenging enough)
High Plank T-Spine Rotation (modified to your knees)
Walking lunges (go ahead, you’re almost done this round!)
Rest for one to three minutes, then repeat the series for three to four rounds.
This workout can be attached to the circuit above for an extra challenge, or used as a cardio finisher for a strength workout of your choice. Make sure you warm up properly for this workout, as it includes advanced movements that utilize more full-body strength.
For each movement, do as many repetitions as possible for 15 seconds. When 15 seconds is complete, rest for 10-15 seconds before moving on to the next move. Do this series three or four times, depending on how tired you are.
linear jump forward
Toe tapping (tapping on stairs, steps, or stable rocks)
jump and reach
Rest for at least one minute, then repeat the series for three or four more rounds.
With these workouts, the goal is to get as tight as possible in each movement, as you have at least a minute of rest between rounds. After completing these workouts, be sure to bring your heart rate back into the recovery range with an easy walk before sitting down to rest.
One of the best things you can do for your overall health is to keep moving your body. So find some friends (figuratively, not literally) and have them work out in the park with you.