Full body Outdoors Workout

Workout Duration: 50-65 minutes

Estimated Calories Burned: 450-650 kcal

The sun's starting to come out and the temperatures are rising, so there's no better time than now to start working out outside. No gym, no equipment, just you, your body and nature. Do this workout in a forest or park, the beach or anywhere else you can feel that raw connection with the earth. No park? No problem. Your own backyard or even balcony work just as well.

This is a body-weight only workout, but feel free to add some weight by taking some dumbbells with you to where you're going to do the workout. Additionally, use logs, trees or even the part where the sidewalk gets higher as a tool to help you out. For example, elevated or declined pushups on a tree stump.

Difficulty Scale

💪 Beginner🔥 Experienced💀 Advanced

Warm-Up: Get That Blood Flowing

Skipping your warm-up? That’s rookie behavior. A proper warm-up will fire up your muscles, prevent injuries, and improve performance.

Warm-Up Routine

✅ Jump Rope or High Knees – 1-2 minutes

✅ Arm Circles & Shoulder Rotations – 30 seconds

✅ Bodyweight Squats – 15 reps

✅ Lunges – 10 reps per leg

✅ Plank Hold – 30 seconds

The Workout: Get Strong Anywhere

1️⃣ Explosive Push-Ups

A great way to build chest power and upper body endurance. If you can’t do clapping push-ups yet, stick with regular push-ups and focus on speed and control.

Reps & Sets:

☑️ Beginner: 1 set, 12 reps

☑️ Intermediate: 2-3 sets, 15 reps

☑️ Advanced: 3-4 sets, 20 reps

✅ Muscles: Chest, Triceps, Shoulders

✅ Equipment: Bodyweight

2️⃣ Step-Ups

Find a bench, rock, or sturdy elevated surface and drive through your legs for maximum power. If you want an extra challenge, add a jump at the top for explosiveness.

Reps & Sets:

☑️ Beginner: 1 set, 10 reps per leg

☑️ Intermediate: 2-3 sets, 12 reps per leg

☑️ Advanced: 3-4 sets, 15 reps per leg

✅ Muscles: Quads, Glutes, Hamstrings

✅ Equipment: Bench or Elevated Surface

3️⃣ Pull-Ups

If there’s a sturdy bar, tree branch, or playground structure, use it. This is one of the best exercises for upper-body strength and grip power.

Reps & Sets:

☑️ Beginner: 1 set, 8 reps

☑️ Intermediate: 2-3 sets, 10 reps

☑️ Advanced: 3-4 sets, 12 reps

✅ Muscles: Back, Biceps, Lats

✅ Equipment: Pull-Up Bar or Sturdy Bar

4️⃣ Bulgarian Split Squats

A killer leg movement that builds strength, balance, and mobility. Keep your front foot planted while the other rests on a bench or elevated surface behind you.

Reps & Sets:

☑️ Beginner: 1 set, 10 reps per leg

☑️ Intermediate: 2-3 sets, 12 reps per leg

☑️ Advanced: 3-4 sets, 15 reps per leg

✅ Muscles: Quads, Glutes, Hamstrings

✅ Equipment: Bench or Elevated Surface

5️⃣ Dips

Use parallel bars, a bench, or playground equipment to blast your triceps and chest.

Reps & Sets:

☑️ Beginner: 1 set, 10 reps

☑️ Intermediate: 2-3 sets, 12 reps

☑️ Advanced: 3-4 sets, 15 reps

✅ Muscles: Triceps, Chest, Shoulders

✅ Equipment: Parallel Bars or Bench

6️⃣ Sprints

Short bursts of high-intensity sprinting will skyrocket your explosiveness, endurance, and fat-burning capacity.

Reps & Sets:

☑️ Beginner: 1 set, 50 meters

☑️ Intermediate: 2-3 sets, 75 meters

☑️ Advanced: 3-4 sets, 100 meters

✅ Muscles: Full-Body Conditioning

✅ Equipment: Open Space

7️⃣ Hanging Knee Raises

Use a pull-up bar or sturdy tree branch to target the core and hip flexors. Focus on slow, controlled movement and avoid swinging.

Reps & Sets:

☑️ Beginner: 1 set, 12 reps

☑️ Intermediate: 2-3 sets, 15 reps

☑️ Advanced: 3-4 sets, 18 reps

✅ Muscles: Core, Hip Flexors

✅ Equipment: Pull-Up Bar or Sturdy Branch

Cool Down: Stretch & Recover

Your body just went through hell—take a few minutes to stretch and recover so you're not walking like a robot tomorrow.

Best Cool-Down Stretches

✔️ Standing Hamstring Stretch – 30 seconds per leg

✔️ Shoulder Stretch – 30 seconds per side

✔️ Cobra Stretch – 30 seconds

✔️ Hip Flexor Stretch – 30 seconds per side

What’s Next?

This full-body outdoor workout is perfect for building muscle, endurance, and raw strength without a gym. If you want to take it up a notch, add resistance with a weighted vest or use resistance bands.

Now go eat, recover, and get ready to crush your next session.

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SPORTTONIX

Sporttonix is built for athletes who demand more—more strength, more performance, more results. We deliver top-tier sportswear, training gear, and expert-backed fitness knowledge to help you push limits and train smarter.

Our strength training programs and workout plans can help you achieve your goals. And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout gear, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.

Contact Us

Have questions or need assistance? We’re here to help.

• Email: info@apolloimperium.com or sporttonix@gmail.com

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