Asphalt Green’s two-week annual maintenance is scheduled to begin on August 16, and although our gym remains open, now’s a great time to take your workouts outdoors!
Take a look at some our experts’ favorite outdoor exercises you can try next time you can’t make it to the gym or just feel like switching it up!
Pull-Ups on Monkey Bars
Pull-ups are one of the most effective upper-body exercises, targeting your Latissimus dorsi, biceps, shoulders, back, and core all in one movement.
- Find a sturdy monkey bar that can support your weight.
- Grip the bar with your palms facing away from you (overhand grip) and hands shoulder-width apart.
- Hang from the bar with your arms fully extended and engage your core.
- Pull your body up until your chin is above the bar.
- Slowly lower yourself back to the starting position with control.
- Aim for three sets of 5-10 reps, depending on your fitness level.
Pro Tip: Try different grips (wide-grip, narrow grip, chin-ups) to focus in on different muscle groups.
Park Bench Step-Ups
An empty park bench is all you need for a great lower-body workout, as step-ups strengthen your quadriceps, hamstrings, glutes, and calves.
- Stand facing a sturdy bench or platform.
- Place your right foot firmly on the bench, ensuring your whole foot is flat and stable.
- Push through your right heel to lift your body up onto the bench, bringing your left foot up to meet your right foot.
- Step back down with your left foot, followed by your right foot.
- Repeat for three sets of 10 reps then switch legs.
Pro Tip: Check out our full list of park bench exercises to learn how you can complement your step-ups with other lower body exercises!
Park Bench Dips
Dips are one of the most trusted upper-body exercises, thanks to its ability to target your triceps in addition to your chest, shoulders, and core muscles. If you can find an open park bench, dips are always a great choice.
Steps:
- Sit on the edge of a sturdy park bench with your hands placed next to your hips, gripping the edge of the bench.
- Slide your butt off the bench and walk your feet forward, extending your legs straight in front of you.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push yourself back up to the starting position by extending your arms.
- Keep your core engaged and your back close to the bench.
- Aim for three sets of 10-15 reps.
Pro-Tip: Park Benches can also be used for inclined and declined push-ups for a complete upper-body workout.
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