Your Ultimate Outdoor Workout Plan


Take your workout into the great outdoors and get ready to sweat.

Did I mention how much we love our outdoor training area here at FitFusion PT? An outdoor workout offers amazing opportunities to switch up your normal routine, and, because the environment is always changing, it means no two workouts are ever the same. The gym is great but challenging yourself in the great outdoors means overcoming new obstacles, working different muscle groups, and engaging your brain as well as your body. Simply, outdoor workouts are awesome and there is no excuse not to give it a try this summer.

I’ve put together a short outdoor workout plan below to help you get inspired. Remember to add in your own warm out and cooldown to this fast but intense bodyweight circuit. And try to keep active between activities by jogging or stepping on the spot. You’ve got this!

1. Push Ups

Ok, we are going to start with a classic, which you should adjust to be challenging for you. Not painful or downright impossible, but challenging. You can hit the grass or the sand and do these from your knees if you’re a beginner. Or factor in an obstacle and do them against a bench or a wall. Start with three sets of 10 push ups with a 15-second break between sets and adjust reps and sets according to your fitness levels.

Jog for 3 minutes.

2. Wall Sits

Find a wall, large tree or any stable vertical that you can place your back against. Now place your back flat against it and bend your legs to a 90-degree angle so you are in a sitting position. You should feel this one in your glutes and thighs. Hold for one minute and take a 15-second break. Repeat twice more. Again, you can adjust length and number of sets according to your fitness levels.

Jog for 3 minutes.

3. Bench Triceps Dip

Find a bench or wall at approximately bench height. Sit down and place your fingers around the edge. Your hands should be about shoulder-width apart. Then stretch your feet out in front of you and slide forward until your butt is hanging off the bench. Legs should be straight out in front of you, heels down toes pointing forward. Now bend your elbows slowly towards the floor until you achieve a 90-degree angle, then push up to straighten and return to the starting position. If this one is a struggle at first, try keeping your knees bent and feet flat against the floor. Complete 3 sets of 10 reps with a 30-second break in-between.

Jog for 3 minutes.

4. Bench Jump (Or Step Up)

If you’ve been Plyobox training, this is going to come in really handy here. Find a bench or low wall, checking that it is stable and secure. Stand with feet shoulder-width apart and explosively jump up onto the bench before stepping back down to the ground. If this move is too challenging then instead step up to the bench and down again, leading with alternate legs. Continue for one minute or as long as you can comfortably handle.

Jog for 3 minutes.

5. Mountain Climbers

Find an area of flat clear grass, sand or ground. Start in a plank position and pull one knee up as far as you can to your chest, squeezing your abs as you move. Repeat with the other leg. Try to do 30 seconds on, 15 seconds off for 3 repetitions. Adding in more time or sets if this isn’t challenging enough.

Cool down and get hydrated or hit the whole circuit again!

Are you ready to get outside and start working hard? Of course you are! So, grab your trainers and a bottle of water and hit your local park, trail or outdoor space today. I guarantee it will leave you feeling great! Next week we are going to lay back and say ‘Om’ as we take a beginner’s look at yoga. Until then, keep being amazing!