A Quick Full Body Outdoor Workout

Many people are now seeking different ways to be active with these changing times. One of the best and most accessible ways to challenge your muscles is by using bodyweight exercise, otherwise known as calisthenics. These exercises can get your heart rate up, keep you flexible, and be adapted to beginner, intermediate, and advanced levels of strength and fitness. Bodyweight exercises can be completed in a variety of settings making them the perfect way to get moving. However, many of us are itching to get out of the house and try something new.

It is important to venture outdoors even with these confining times to ease stress and have some time to yourself. Research shows that exercising in natural environments is linked with positive engagement, decreased anger, tension, and depression. One 2011 study found that exercising outdoors increases feelings of revitalization and greater enjoyment.1 This 2019 study found that outdoor physical activity has preventive effects for diagnoses like vitamin D deficiency, multiple sclerosis, osteoporosis and myopia.2

The exercises in the video below are designed to get you moving, challenge you, and maybe allow you to try something different than your usual workout routine. Below is an outline of the exercise routine with exercises ranging from easy to hard with cueing to know how to correctly perform them without injury. All you need is a park bench and towel! Enjoy this outdoors time and have fun with it! Exercising in general has positive effects but being outdoors may just bring you that pick me up you’ve been looking for.

Simple Outdoor Workout Exercises:

  1. Squat to Single Leg Squat Progression
  2. Elevated push up progression
  3. Core work with use of planks instead of the usual crunches
  4. Lunge to lunge hop progression

Complete 2 sets of 10 of each exercise and 2 rounds if want the extra challenge!


  1. Thompson Coon, J., Boddy, K., Stein, K., Whear, R., Barton, J., & Depledge, M. H. (2011). Does participating in physical activity in outdoor natural environments have a greater effect on physical and mental wellbeing than physical activity indoors? A systematic review. Environmental science & technology, 45(5), 1761-1772.
  2. Manferdelli, G., La, A. T., & Codella, R. (2019). Outdoor physical activity bears multiple benefits to health and society. The Journal of sports medicine and physical fitness, 59(5), 868-879.

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