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Outdoor Workouts

Park Workout Exercises for Outdoor Fitness

Park Workout Exercises

Nearly all of the parks you visit can easily be turned into a gym for all kinds of bodyweight and park workout exercises.

You will notice lots of trees, bars, benches, walls and without realizing it, these can be used for all different workout routines.

Dips

To complete dips, you can use a sitting bench that is 12-18 inches high off the ground and your legs should be straight out with your heels firmly into the ground.

Keep your arms straight shoulder width apart and your hands resting on the edge of the bench inhale and slowly lower yourself down towards the bench by bending your elbows as far as you can go.

Keeping your abs tight for the whole process, exhale and bring yourself back up by pushing with your arms.

Make sure you keep your movements steady as you go up and down and aim to complete 3 sets of 10 repetitions.

By the end of your last set you should be able to feel the burn and find it difficult. Your upper arms and shoulders will be worked to the max with these dips.

Pull-ups and chin-ups

The majority of parks will have at least 1 set of monkey bars and these are great for chins-ups.

If you stand under them (a set that is appropriate for your height,) reach up and grab hold of the bar.

Pull yourself up as far as you can, and staying at the same speed lower yourself back to the hanging position.

By completing the exercise up and down your muscles will be worked in both directions. If you can’t get onto the monkey bars, even a strong horizontal tree branch will do the same job.

If you want to complete some pull ups, start with your hands shoulder-width apart and your palms facing outwards. (With chin-ups your palms should be facing towards you.)

Pull-ups are harder and will work your back muscles more than the triceps. When you complete chin-ups, these will work your biceps more than your back muscles.

Standing push-ups

A vertical wall is all you need for standing push-ups and they work the same way as a normal push up.

Place your palms flat against a wall and keep your feet around 24 inches from the bottom of the wall.

The key here is the farther away from the wall you are; the harder the standing push up is going to be.

Using your arms, push your body away from the wall until they are fully extended and inhale at the same time.

Now bend your arms and allow the weight from your body to move you back towards the wall.

Complete as many of these as you can but if you are finding them easy you can move your feet further back from the wall to make it harder.

All of these park workout exercises are great as they can be done anywhere, and when the sun is shining you might as well get yourself down to the local park so you can get your daily dose of Vitamin D as well as a workout!

Categories
Home Workouts

5 Types of Push Ups to Stop You Becoming Bored

Types of push ups

 

It is always a good idea to change your workout routines to stop them from becoming boring and there are many different types of push ups that you can do, rather than just the standard classic that a lot of us continue to do.

Here are 5 varieties of push ups that are becoming increasingly popular:

The Wide Grip Push Up

This starts off in the same position as the normal push up that we all know, except you need to make sure your arms are wider than a shoulder width apart.
Keep your hands in the vertical plane below your shoulders and try not to allow your elbows to stick out too much.
This will keep the stimulation more on your chest, shoulders and triceps instead of only on your shoulders.

The Diamond Push Up

This is not a good one to do if you have weak joints in your wrists, shoulders or elbows as it puts a lot of pressure on them.
Your hands should be placed directly under your chest and your thumbs and forefingers should be touching to form kind of a diamond symbol.
This push up focuses specifically on the triceps.

The Incline Push Up

You will start this push up the same way as a normal one except your hands should be placed on something that raised off of the floor (up to 2 feet.)
An incline bench would be fine, hence the name!
Your shoulders will get a great workout from this and you should find this one easier than a normal push up as a lot of your body weight is shifted lower.

The Decline Push Up

Working to the opposite of the ‘incline’ push up, this one will have your feet raised off of the floor and higher than the rest of your body.
Your weight will be shifted forward meaning a lot of pressure will go onto your wrists (again not good if you have weak wrist joints,) however your shoulders will get a great workout.
You can use a small fitness ball or even rest your feet on your stairs (2/3 stairs up.)

The Staggered Push Up

For this one you will need to get into the same classic position but place one hand roughly 6 inches higher than the other.
You will feel more pressure on the lower hand due to the shift in weight and a burn in your shoulders and chest.
Ensure that you swap hands to get an equal workout, but it may take a while for you to build up to this one as it is quite a bit harder than the normal push up.

Some of these variations are great because it may be that you’re finding the standard types of push ups easy and need a bit more of a challenge.

You may also be bored of doing the same one all the time.

Give these a try and you will find they definitely turn up the heat from your classic method.