If you’re like me, a typical workout in a gym may not get be seen as overly exciting. Personally, I prefer the outdoors for a workout instead of weight room. There’s something about being outside in the fresh air that really is enjoyable, and for me, that leads to a more productive workout as well!
The good news is that more and more parks are including outdoor exercise equipment such as pull-up bars, dip bars, steps, and others that lead to great, active, outdoor workouts. Outdoor workouts are very adaptable, and can be short, long, intense, casual…whatever you may be feeling on any given day. For today though i want to spotlight a great workout for those times where you’re in a rush and need a short workout that is as effective as it is time-efficient.
For this workout all you are going to need is a pull-up bar and dip bars, which, as I mentioned, can most likely be found at a park right around the corner! You will be completing a circuit of 4 exercises in a row. The 4 exercises are as follows:
- Australian Pull-Ups
Essentially what you will be doing is supersetting chest and back exercises. These are big compound movements, and besides hitting these two muscle groups will also engage your biceps, triceps, shoulders and abs. Basically, you will pretty much hit the entire upper body. Not bad for only a few exercises!
The first exercise of each muscle group will be the harder of the two you will do for each of the muscle groups. Translation: hard back, hard chest, easy back, easy chest. You’ll be doing 10 sets total dropping a rep for each set. So you’ll start with 10 reps of each, rest 30-60 seconds and then do 9 reps of each, then 8 and so on until you get to 1. For those of you that are more visual, it’ll look like this:
Pull Ups- 10 reps
Dips – 10 reps
Australian Pull Ups – 10 reps
Push-Ups – 10 reps
Rest 30-60 seconds
Pull Ups – 9 reps
Dips – 9 reps
Australian Pull Ups – 9 reps
Push-Ups – 9 reps
Again, keep going until you get down to 1 rep of each. Try to challenge yourself with shorter rests in between sets. One way you can track progress is by timing the entire workout. If you time yourself the first time and it takes 20 minutes total, challenge yourself the next time to try and do it in 19 minutes!
Don’t feel confined to workout every session in the gym. Get out there and enjoy the great outdoors with a nice calisthenics workout. You’ll be surprised how much punch this short workout packs!