Have you been using my park workout for beginners but are ready for a new challenge? Want to add a bodyweight workout outdoors to your current program? Will you be taking an extended trip and need a workout that doesn’t require a gym?
This advanced park workout is an effective way to get outside of the house and challenge yourself with new exercises. It’ll also help you save money on a gym membership, and stay fit while traveling.
Do I Need Equipment for the Advanced Park Workout?
Ideally, I would recommend finding a park that has two pieces of standard equipment: a bar for pull-ups and a smooth surface straightaway for sprinting. If your local park doesn’t have either, this advanced park workout has substitute exercises that require no equipment.
Learn the Exercises in the Advanced Park Workout
Based on plyometrics or jump training, this park workout features high-intensity exercises that target fast-twitch muscle fibers. Although faster to fatigue than slow-twitch muscle fibers, the fast-twitch fibers are associated with quick bursts of power and speed, such as when you sprint.
You lose fast-twitch muscle fibers as you age, but high-intensity exercise like this park workout can help prevent the breakdown of these fibers while promoting fat burning, muscle building, and performance enhancement.
Let’s review the exercises in this advanced park workout:
- Jump Squats: Develop your quadriceps, hamstrings, calves, and glutes while improving power-based movements such as jumping and sprinting.
- Pull-ups: Target your back muscles to increase strength and muscle definition. You can alter the speed of pull-ups to make them more challenging.
- Alternating jumping lunges: Challenge your coordination while improving agility and power.
- Side-to-side push-ups: Move your body in both a sagittal (up and down) and a frontal (side to side) plane of motion, which helps develop well-balanced chest muscle mass and strength.
- Bodyweight squat to hip abduction: Activates the hip abductors (outside of your hips) and the glutes, which will improve your posture and performance in other exercises.
- Punch out: Challenges your entire upper body (chest, back, shoulders, arms, and core) to generate speed and power simultaneously. Great for calorie burning as much as strength building.
- High knees: Improves coordination (flexion and rotation) between the upper and lower body while increasing power and supporting bone density.
- Tuck jumps: Develops cooperation between the upper and lower body while increasing strength. The high impact nature of the exercise is great for developing better bone density in the legs.
- Spiderman plank: Activates the entire core—abdominals, obliques, and lower back. The increase in core strength will benefit other exercises, improving your overall results.
- Sprints: Build raw power and pure speed. Sprints are also excellent for accelerating fat burning and growth hormone release.
Advanced Park Workout
Follow this video breakdown to learn how to perform all of the exercises in this advanced park workout.
Complete the following exercises:
- 15 jump squats
- 8 to 12 pull-ups
- 15 alternating jumping lunges
- 10 to 15 side-to-side push-ups
- 12 to 15 bodyweight squats to hip abductions
- 12 to 15 punch outs
- 12 to 15 high knees
- 12 to 15 tuck jumps
- Perform a Spiderman plank for as long as you can
- 10-second sprint (at full speed)
Complete all the exercises before taking a break. After you’ve rested for up to three minutes, repeat the exercises above two more times (for a total of three sets).
Be sure to keep moving during your rest break by marching in place, performing dynamic stretches, or walking from one end of the park to the other. You can take a water break, but avoid drinking too much as it might cause cramps.
Exercise Substitutions
Pull-ups: If you don’t have a bar for pull-ups, perform the superman exercise found in my park workout for beginners.
Sprints: If you don’t have enough room to sprint, use jump squats or the burpee exercise also found in my park workout for beginners.
Do You Prefer Gym Workouts, Park Workouts, or Both?
Where is your favorite place to exercise? Have any questions about the exercises in the advanced park workout? Tell me about it in the comments below!