Outdoor gym workouts for beginners

If you’re new to outdoor gym workouts there are plenty of things you can try as a beginner. Make sure you’ve had clearance from your doctor to exercise if you have any injuries or health concerns.

For the following outdoor gym workouts for beginners, start with a 5-10 minute warm-up, which gradually builds up to moderate intensity. This could be a brisk walk to your outdoor gym location, or around the gym equipment area. Afterwards, cool down with an easy 5-minute walk and a few stretches.

Both of the following outdoor gym workouts for beginners cover the major muscles in the body. They included a bit of cardio work and a bit of strengthening. Start with 10-15 repetitions of each exercise unless otherwise specified.

Outdoor gym workout for beginners: Option 1

  • Bodyweight squats
  • Step ups on a low step – two minutes each leg
  • Plank hold on knees – up to one minute
  • Star jumps one minute (or side taps for a low impact alternative)
  • Chest press machine if available. Otherwise, push-ups on knees
  • Light jog around the outdoor gym area, or brisk walk (or walk-jog) – two minutes
  • Seated row machine if available. Otherwise modified chin ups

Outdoor gym workout for beginners: Option 2

  • Dips on a park bench or high step (if you’re still building your strength, do them whilst sitting on the ground)
  • Bodyweight lunges holding a pole for balance. Alternatively, you can use a leg press machine if available
  • Lat pulldown machine if available. Otherwise modified chin ups
  • Torso twist machine (2 minutes) if available. Alternatively, do a side plank on your knees – 30 seconds each side
  • Ski machine two minutes if available. Otherwise jogging, or other cardio of your choice
  • Calf raises – either on the flat ground or with feet halfway off a step
  • Superman (extending opposite arm and leg), on hands and knees. Repeat both sides.

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