Find Your Outdoor Gym UK | Free Park Workouts

Tag: intermediate

  • 20-Minute Strength Builder (Low Bar & Bench)

    Ready to build functional strength and power using just your bodyweight and common park elements like a bench? This 20-minute routine is designed for intermediate users looking to challenge their major muscle groups with effective, no-machine movements. Get ready to feel strong and accomplished!

    • Duration: 20 minutes
    • Equipment: Bench (or sturdy step), Pull-up Bars (for inverted rows, if available)
    • Difficulty: Intermediate
    • Targets: Full Body (Legs, Glutes, Chest, Back, Shoulders, Triceps, Biceps, Core)

    Always begin with a 2-3 minute light warm-up (e.g., light cardio, dynamic stretches) and finish with 2-3 minutes of gentle stretching for the muscles you’ve worked.

    The Workout

    Perform 3 rounds of the following exercises. Focus on controlled movements and proper form. Take a short rest (45-60 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

    1. Bodyweight Squats

    Stand with feet shoulder-width apart. Lower your hips as if sitting into a chair, keeping your chest up and back straight. Push through your heels to return to standing.

    squat

    Modification: For increased challenge, try jump squats or pistol squat progressions (holding onto a support).

    Reps: 12-18 repetitions.

    2. Push-ups

    Start in a high plank position, hands slightly wider than shoulders. Lower your chest towards the ground, then push back up. Maintain a straight line from head to heels.

    Press up

    Modification: Perform on your knees or with hands elevated on a bench/step for an easier angle. For more challenge, try decline push-ups (feet elevated on a bench).

    Reps: 8-15 repetitions.

    3. Inverted Rows (Low Bar)

    Find a low sturdy bar (like a monkey bar or low pull-up bar). Hang underneath, body straight, and pull your chest towards the bar. The straighter your body, the harder it is.

    Inverted rows on a low bar

    Modification: Bend your knees and place feet flat on the ground for an easier angle. For more challenge, extend legs fully and aim for feet further away from the bar.

    Reps: 8-15 repetitions.

    4. Bench Dips

    Place your hands on the edge of a sturdy bench, fingers pointing forward. Lower your body by bending your elbows, keeping your hips close to the bench. Push back up using your triceps.

    Bench dips

    Modification: For an easier version, keep your legs bent with feet flat on the ground. For more challenge, extend your legs fully or elevate your feet on another surface.

    Reps: 10-18 repetitions.

    5. Plank (Hold)

    Start in a forearm plank position, body forming a straight line from head to heels. Engage your core tightly, avoiding any sagging or arching of the back.

    plank

    Modification: Perform on your knees for less intensity. For more challenge, try a single-arm or single-leg plank, or a plank with hip dips.

    Duration: Hold for 30-60 seconds.

    6. Glute Bridges

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

    Glute bridge

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

    Reps: 15-20 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.