3 outdoor gym session plans (Beginner, Intermediate, Advanced)

There are lots of options for outdoor gym session plans. Here are three full body workouts that you can choose from based on your current level of fitness and experience.

Beginners outdoor gym session plan

  1. General warm up – 5 minute brisk walk or light jog around the outdoor gym area
  2. Specific warm up – Basic dynamic stretches for workout preparation. Try arm swings and circles, torso twist and hip circles
  3. Lower body – 10 x body weight squats or leg curl and extension. Rest 1 minute, then 10 x calf raises
  4. Cardio – 5 minutes jog/walk around the outdoor gym area, or use a cardio machine of your choice
  5. Upper body exercises – 10 x push ups on knees or chest press machine. Rest 1 minute, then 10 x lat pulldown machine or modified chin ups
  6. Cool down – 5 minutes easy walk and stretch

Intermediate outdoor gym session plan

  1. General warm up – 5 minute jog around the outdoor gym area, gradually increasing to a moderate intensity
  2. Specific warm up – Dynamic stretches and exercises including bodyweight squats, leg swings, arm circles, hip circles, torso twists and side to side lunges with feet planted.
  3. Fartlek training – 5 minutes running while increasing and decreasing your speed to achieve a moderate-high level of intensity
  4. Lower body exercises – 2 x 10 repetitions of bodyweight lunges and step ups onto a bench back to back with 1 minute rest between sets
  5. Upper body exercises – 2 x 10 repetitions of full push ups and assisted chin ups back to back with one minute rest between sets
  6. Cool down – 5 minutes light jog and stretch

Advanced outdoor gym session plan

  1. General warm up – 5 minute jog around the outdoor gym area, gradually increasing to a moderate intensity
  2. Specific warm up – Dynamic stretches and exercises including bodyweight squats, leg swings, push ups, high knees, butt kicks and walking lunges
  3. HIIT (25 minutes) – 45 seconds of each of the following exercises at high intensity (8-9/10) with 15 seconds rest in between. Rest 5 minutes and repeat for round 2:
    1. Mountain climbers
    2. High knees
    3. Jump squats
    4. Push up/side plank (alternate)
    5. Full plank
    6. Shuttle runs
    7. Chin ups (assisted when needed)
    8. Burpees
    9. Running step ups
    10. Jumping lunges
  4. Cool down – 5 minutes light jog and stretch

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