Find Your Outdoor Gym UK | Free Park Workouts

Tag: beginner

  • 10-Minute Cardio & Agility Burst

    Ready to get your heart pumping and improve your agility in just 10 minutes? This high-energy, no-equipment routine is perfect for boosting your cardiovascular fitness and quickness, anytime, anywhere. All you need is some open space and yourself.

    • Duration: 10 minutes
    • Equipment: None
    • Difficulty: Beginner / Intermediate
    • Targets: Cardiovascular Endurance, Legs, Glutes, Core, Agility

    Always begin with a 2-3 minute light warm-up (e.g., light jogging on the spot, arm and leg swings) and finish with 2-3 minutes of gentle stretching on the muscles you’ve worked.

    The Workout

    For each exercise: perform for 40 seconds, followed by 20 seconds of rest. Complete 2 rounds of all exercises.

    1. High Knees

    Run in place, bringing your knees up towards your chest. Keep your core engaged and use your arms to pump.

    Duration: 40 seconds.

    2. Butt Kicks

    Run in place, focusing on bringing your heels up towards your glutes. Keep a light bounce and engage your hamstrings.

    Modification: Slow down to a marching pace, deliberately pulling your heel towards your glute.

    Duration: 40 seconds.

    3. Lateral Shuffles

    Start in a slightly squatting position. Take quick, shuffling steps sideways, staying low, and pushing off the outside foot to move. Shuffle a few steps one way, then reverse.

    Modification: Reduce speed and range of motion. For less impact, simply step sideways without the shuffle.

    Duration: 40 seconds.

    4. Mountain Climbers

    Start in a high plank position. Alternately drive your knees towards your chest as if running, keeping your core tight and hips stable.

    Modification: Slow down the movement, stepping one foot at a time. For less intensity, perform standing knee-to-chest raises.

    Duration: 40 seconds.

    5. Quick Feet / Agility Taps

    Stand with feet hip-width apart. Rapidly alternate tapping your toes or balls of your feet on the ground as quickly as possible. Keep your body light and active, in a forwards then backwards rythmn.

    Modification: Focus on a consistent, controlled rhythm rather than maximum speed. You can also use imaginary lines on the ground to step over if space allows.

    Duration: 40 seconds.

    Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.

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  • 20-Minute Leg & Core Builder (Bench)

    Ready to strengthen your lower body and build a resilient core? This dynamic 20-minute workout is ideal for any outdoor space, utilising just a park bench and some open ground. It’s designed to enhance your stability, power, and overall functional fitness.

    • Duration: 20 minutes
    • Equipment: Bench (or sturdy step), Open Space
    • Difficulty: Beginner / Intermediate
    • Targets: Lower Body, Glutes, Hamstrings, Quadriceps, Core, Lower Back

    Always begin with a 2-3 minute light warm-up (e.g., leg swings, gentle marching) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.

    The Workout

    Perform 3-4 rounds of the following exercises. Take a short rest (60-90 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

    1. Step-Ups (on Bench)

    Place your entire foot on the bench, drive up through your heel to stand tall, then step down with control. Alternate legs.

    Modification: Use a lower step or perform on flat ground for a simpler version. For more challenge, hold a heavy object or wear a rucksack.

    Reps: 10-15 repetitions per leg.

    2. Walking Lunges

    Take a controlled step forward, lowering your back knee towards the ground until both knees are at roughly 90 degrees. Push off your front foot to step into the next lunge.

    Modification: Perform static lunges (staying in place) if space is limited or for stability. For more challenge, hold a heavy object or wear a rucksack.

    Reps: 10-12 repetitions per leg.

    3. Plank (Standard or Variations)

    Position yourself on your forearms and toes, maintaining a straight, rigid line from head to heels. Engage your core tightly.

    plank

    Modification: Perform on your knees for less intensity. For more challenge, try side planks or planks with alternating leg lifts.

    Duration: Hold for 30-45 seconds.

    4. Glute Bridges

    Lie on your back with knees bent, feet flat on the ground. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top.

    Modification: Perform with one leg extended for a unilateral challenge. For more challenge, place a resistance band around your knees.

    Reps: 15-20 repetitions.

    5. Box Jumps (or Bench Step-Ups)

    Stand in front of a sturdy bench or low step. Explode upwards to land softly on the bench, then step or jump back down. If jumping is not suitable, perform powerful bench step-ups.

    Modification: If jumping is challenging, perform dynamic step-ups where you step up quickly. For more challenge, find a higher, stable surface (ensure safety).

    Reps: 8-12 repetitions.

    Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.

  • 15-Minute Upper Body Power Workout (Pull-up Bar & Bench)

    Looking to boost your upper body strength and feel more powerful? This efficient 15-minute routine is perfect for outdoor gyms, making excellent use of common equipment like a pull-up bar and bench. It’s designed to give your chest, back, and arms a focused workout.

    • Duration: 15 minutes
    • Equipment: Pull-up Bar, Bench (or sturdy ledge)
    • Difficulty: Beginner / Intermediate
    • Targets: Upper Body, Chest, Back, Arms, Shoulders, Core

    Always begin with a 2-3 minute light warm-up (e.g., arm circles, light jogging) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.

    The Workout

    Perform 3 rounds of the following exercises, aiming for the suggested repetitions. Take a short rest (60-90 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

    1. Pull-ups

    Focus on pulling your chest towards the bar, engaging your back muscles.

    Modification: If full pull-ups are challenging, use assisted pull-up equipment if available, perform jump assists (jump up and slowly lower down), or focus on controlled negatives (slowly lowering from the top position).

    Reps: Aim for 6-10 repetitions (or as many controlled reps as possible).

    2. Bench Dips

    Keep your hips close to the bench as you lower your body, aiming for arms at a 90-degree angle.

    Modification: For an easier version, keep your legs bent. For more challenge, extend your legs fully.

    Reps: 10-15 repetitions.

    3. Incline Push-ups (on Bench)

    Place your hands wider than your shoulders on the bench, maintaining a straight body line from head to heels as you push up.

    Modification: If the bench is too low, use a higher surface or stand further away from the bench for an easier angle.

    Reps: 10-15 repetitions.

    4. Hanging Knee Raises

    Hang from the pull-up bar, engaging your core to lift your knees towards your chest, then control the descent.

    Modification: If hanging knee raises are too difficult, simply hang from the bar for as long as possible to build grip strength, or perform standard leg raises on the floor.

    Reps: 10-15 repetitions.

    Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.

  • 10-Minute Full Body Blast (No Equipment)

    Short on time but ready for a full-body burst? This efficient 10-minute routine is perfect for any outdoor space – your local park, garden, or even your living room – with no equipment needed. Get ready to activate every major muscle group.

    • Duration: 10 minutes
    • Equipment: None
    • Difficulty: Beginner
    • Targets: Legs, Chest, Shoulders, Arms, Core

    Always begin with a 2-3 minute light warm-up (jogging on the spot + arm circles) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.

    The Workout

    For each exercise: 45 seconds work, 15 seconds rest, for 2 rounds.

    Squats

    Keep chest up, push hips back as if sitting in a chair.

    Push-ups

    Maintain a straight line from head to heels.

    Modification: Perform on knees if required.

    Plank

    Engage core tightly, keep body rigid.

    plank

    Modification: Perform on knees if required.

    Lunge

    Step forward, lower until both knees are at 90 degrees.

    Jumping Jacks

    Full range of motion, controlled landing.

    Now grab a drink, you’ve earned it! We’d love to hear how you got on with this workout, so please share your experience in the comments below.