Are you someone who likes being outside? Maybe you’re tired of being indoors for everything, like work, the gym, and staying in for the evenings. Or maybe you’re trying to save a little money by ditching your gym membership for the summer. Why not get a workout in the park?
At The Keys To Fitness, we simplify fitness for everyone and help heavier people who are ready to get fit and stay fit.
And in this article, we’ll discuss 3 great calisthenics exercises to try outside for your next workout, whether it’s indoors or outdoors.
Why A Workout in the Park During Summer Is a Game-Changer
Working out at the park (or outside) is great for your overall health and well-being. There are plenty of benefits to exercising outdoors that most people aren’t even aware of.
Free Vitamin D Supplement
First of all, being outdoors gives you a boost in Vitamin D. The sunlight we receive gives us a natural dose of Vitamin D, which is crucial for mood, metabolism, and hormonal balance. In fact, 4 out of 10 Americans are deficient in this vitamin, making it a big deal to go outside and touch some grass.
Mental Refresh & Energy Booster
Exposure to nature also reduces cortisol (the stress hormone) and improves mental clarity. Just 20 minutes of being out in nature has been shown to lower stress and improve your mood. This is part of why you hear so many good things about nature walks.
The combination of fresh air, sunlight, and movement also spikes your energy levels better than caffeine, especially in the morning. Another positive side effect is that getting the sunlight in the morning in your eyes (without sunglasses) helps set your circadian rhythm and helps you fall asleep at night.
Bonus Tip: Try having your morning coffee after your morning workout for the ultimate wake-up to start your day!
Freedom To Move & Outdoor Conditioning
Parks also offer enough space for creative, full-body workouts. In other words, you should have plenty of space for sprinting, crawling, carrying, and more! This is a big plus because you won’t be limited by gym equipment or floor space like at your local gym.
Also, training in warm weather will improve your heat tolerance, blood flow, and cardiovascular fitness. You will likely sweat more, so make sure to increase your salt and water intake to replenish the sodium and fluids lost from your workouts.
[RELATED: 5 Simple Ways to Get 150 Minutes of Cardio Every Week]
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Exercise #1 – Bulgarian Split Squats
Bulgarian split squats are a great compound movement for the lower body. This exercise targets the glutes, quads, hamstrings, and the core.
By squatting with one leg at a time, they’re great for building unilateral (one-sided) lower-body strength and balance. When it comes to improving balance, using one leg at a time forces your body to deeply engage your stabilizing muscles.
And like most other lower-body unilateral exercises, Bulgarian split squats are great for fixing leg strength imbalances.
Exercise #2 – Inverted Rows
Inverted rows are another great compound movement to add to your workout in the park. Rows target your lats, upper back, biceps, and rear delts. This movement is invaluable in a world where most people do most things either hunched over or with bad posture.
This movement helps balance out push-heavy workouts by hitting your pulling muscles in the back. Not only that, but rows help build upper-body thickness and grip strength.
And as I touched on earlier, rows are great for improving your posture and shoulder health by strengthening the muscles in your upper back.
Exercise #3 – Planks With Shoulder Taps
Last, but not least, are planks with shoulder taps. This exercise targets the core (especially the obliques), chest, and shoulders.
You could do just planks, but the addition of the shoulder taps comes with more benefits. Planks with shoulder taps will build your core stability while challenging your shoulder and trunk control.
The ability to control your trunk comes from the constant testing of your anti-rotation muscles that this exercise puts you through. Having better control over your core and strengthening it is very important and impactful for real-world movement.
A bonus effect of this exercise is that it can be turned into a cardio exercise if you speed up the pacing of your taps.
Free Park Workout Routine
Quick Warm-Up (2–3 Minutes)
- Start with 30 seconds of jumping jacks to get your heart rate up.
- Next, do 15 seconds of arm circles forward and 15 seconds backward to warm up your shoulders.
- Finish with 10 bodyweight squats to loosen up your hips, knees, and ankles.
This short warm-up should prep your joints and muscles while getting your body ready to move.
Main Workout (15-20 Minutes)
Perform all sets of each exercise before moving on to the next. Rest for 30 to 60 seconds between sets.
Focus on control and proper form.
1. Bulgarian Split Squats
- 3 sets of 8 reps per leg
- Use a bench or park step to elevate your back foot.
- Keep your chest upright, engage your core, and drive through your front heel.
These target your quads, glutes, and balance.
2. Inverted Rows
- 3 sets of 6 to 8 reps
- Find a low bar or rail (like on a park bench, swing set, or ladder).
- Keep your body in a straight line from head to heels.
- Pull your chest toward the bar and control the lowering phase.
This strengthens your back, arms, and grip.
3. Plank to Shoulder Taps
- 3 sets of 10 taps per side (20 total)
- Start in a push-up position.
- While keeping your hips steady, lift one hand and tap the opposite shoulder, then alternate.
Move slowly and with control to challenge your core and shoulder stability.
Quick Cooldown (2–3 Minutes)
- Stand and stretch one quad by pulling your foot to your glutes for 20 seconds per leg.
- Bend forward at the hips and reach for your toes to stretch the hamstrings for 30 seconds.
- Finish with three slow, deep breaths to help your body relax and reset. Inhale through your nose and exhale through your mouth.
Key Takeaway: Take Your Fitness Routine Outside for Big Benefits
Working out in the park offers more than just a change of scenery; it’s a fantastic way to boost your health, save money, and get outside. Calisthenics exercises like Bulgarian split squats, inverted rows, and planks with shoulder taps are effective movements you can do anywhere, requiring minimal equipment while providing you with maximum results.
Key Takeaways:
- Bulgarian split squats help with balance, strength, and addressing leg imbalances.
- Inverted rows improve posture, upper-body strength, and grip.
- Planks with shoulder taps enhance core stability and shoulder control, offering a challenge for both strength and endurance.
These exercises can help you build a full-body workout while enjoying the benefits of fresh air and natural sunlight, which are crucial for your mood, energy levels, and overall health.
If you’re looking to add variety to your fitness routine and take advantage of the great outdoors, why not give this park workout a try? Whether you’re a beginner or seasoned fitness enthusiast, there’s always room to grow and improve in a new environment.
Have you tried working out in the park before? What are your favorite outdoor exercises? Let me know in the comments or share your thoughts! I encourage you to take action, head outside and apply these exercises next time you hit the park. Your body (and mind) will thank you!
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