Body Weight Exercises to do Outside this Summer

With the kids out of school and the beautiful Summer weather, it can be a challenge to try to fit in a gym session. And, who wants to spend an hour inside the gym when you could be outside? In today’s post we’re featuring several exercises you can do outside with your own body weight -- which means you don’t need any equipment and you can do it anywhere!

Why We Love Bodyweight Workouts

No matter what type of exercise or physical activity you prefer, strength training needs to be a part of your routine. Strength training helps balance out muscle groups to prevent injuries, increase effectiveness, and boost stamina. Body weight workouts are an effective strength training exercise to train all three.

First Things First: Warm Up

Before we jump into the exercises, make sure to do a few minutes of cardio to get your body warmed up and ready to go. The cardio exercise you choose to do is completely up to you! If you enjoy running, try doing a 5-10 minute run first. If running isn’t your thing or if you’re outside somewhere running isn’t an option, try doing squats, jumping jacks, running in place with high knees, or even burpees -- just 10 burpees will get your heart racing and your blood pumping! Once your body is warm do a few hamstring stretches and arm/shoulder stretches.

Now that you’re all warmed up and ready to go, let’s get to the workouts!

1. LEGS

Start with these three leg exercises. Do each for 30 seconds and then switch to the next exercise. Repeat for 3 rounds. Total time: 4.5 minutes

• Curtsy Squat: This exercise may sound cute but don’t let it fool you, it’s not easy! Stand with feet hip width apart with hands on hips. Bend your feet and move one of your legs behind the other as far as you can. Then, using a “curtsy” motion, squat all the way down keeping weight stabilized on the front leg. Return to standing and repeat on the other leg.

• Split Squat Jumps: Get ready for this leg and cardio burner! Start with feet hip width apart, step forward (or backward) with one of your legs and bend into a lunge. Both legs should be at a 90 degree angle. Then jump and switch legs. Keep jumping and alternating each leg. Use your arms to help by reaching them up each time you jump and switch legs

• Frog Jumps: Again, this exercise might seem easy but it is not at all. Start this one by crouching down into a “frog” position with your legs bent, hands on the ground and butt down. Jump straight up into the air with arms above your head then land softly back into the crouch position.

Photo by mentatdgt from Pexels

2. ARMS

Moving to arm exercises, do 8-12 sets of each exercise and repeat the entire circuit 3 times. Estimated time to completion: 4-6 minutes

• Push-Ups: Push-ups are known to help build muscles in your arms but they are also a full-body workout. With hands shoulder-width apart and your body in a plank position slowly bend at your arms to lower your body close to the ground without touching. Then press back up into a plank position.

• Mountain Climbers: Holding a plank position, bend one of your legs into a lunge with your foot midway between your arms and your other leg. Switch feet and repeat. Your core and arms should stay still as your legs “climb” back and forth.

• Commandos: This exercise works both your arms and your abs. Start in a plank position with your arms fully extended. Then slowly bend each elbow to move onto your forearm. Repeat on the other side so you end up in a forearm plank. Hold for a beat, then move back onto your arms into a fully extended plank.

Photo by  Li Sun from Pexels

3. GLUTES

Work your booty this summer with these three glute exercises! Do 20-25 sets of each exercise and repeat the circuit 3 times. Estimated time to completion: 3-5 minutes.

• Glute Lifts: Start on your back with your legs bent, feet underneath your knees. Using your glute and back muscles push your hips up while keeping your arms and back on the ground. Hold your hips as high as you can, hold for a beat. Then slowly lower your hips back to the ground.

• Leg Lifts (do 20-25 reps on each side): start on all fours with hands, knees and feet touching the ground. Lift one leg behind you in a bent 90 degree angle. Slowly pulse your leg upwards without letting it get below 90 degrees. You’ll feel this in your glutes for sure! Do 20-25 reps then switch sides.

• Goblet Squats: Start standing with feet slightly wider than your hips. Slowly squat downwards until your butt is lower than your hips. Raise back up slowly until you’re fully standing. Repeat.

Photo by  Oleg Magni from Pexels

4. ABS Five Minute Planks

Now the thought of holding a straight plank for five minutes can seem extremely grueling, but if you break it up into smaller 1 minute and 30 second chunks it is much more manageable. Try this Five Minute Plank ab burner that you can do anywhere, any time.

First Minute

• 1 minute forearm plank hold

• Second Minute
  • 30 second right side plank hold
  • 30 second left side plank hold

• Third Minute
  • 30 second forearm plank seesaw
  • 30 second right side plank hold

• Fourth Minute
  • 30 second left side plank hold
  • 30 second forearm plank leg lift

• Fifth Minute
  • 15 second right side plank hold
  • 15 second left side plank hold
  • 30 minute forearm plank hold
  • Done!

Photo by  Nathan Cowley from Pexels

Ready to Shop?

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Ready for more lifestyle articles, product features and healthy living tips? Check out the other articles in our HAPARI blog. We include special product spotlights, healthy eating and fitness advice, and exclusive insider deals on our swimwear. See you there!

Cover Photo by  Gesina Kunkel on Unsplash