The Ultimate Full-Body Park Workout With Bars & Bands

Outdoor workouts give me life. I feel so recharged from the fresh air and warm sun while exercising outdoors in any season. I will often pack my backpack with some resistance bands and jump rope and make my way to the local playground for a great workout in the park. But if the weather does not permit, I have a doorframe pull-up bar and squat rack for pull-ups.

So how do you work out the full-body at a park?

All levels are welcome to grab a pull-up bar and some resistance bands for this full-body workout.

  1. Pull-Ups (modifications available)
  2. Push-Ups (modifications available)
  3. Rows (modifications available)
  4. Overhead Press
  5. Squats
  6. Lunges
  7. Pallof Press with Overhead Reach
  8. Core Twist

Warm-Up

These dynamic warm-ups will help get the blood flowing and loosen up the joints for the workout.

  • Arm Circles
  • Hip Rotations
  • Spiderman Stretch

Workout

The workout will consist of 4 supersets. For those unfamiliar with supersets, it’s a set of exercises that is immediately followed by another set. The pair can be of opposing muscle groups (like push/pull) or the same muscle group (like legs and core).

Starting from Superset #1, you will do 10 pull-ups, directly followed by 10 push-ups. Take 2 minutes of rest after each superset and continue 10 pull-ups and 10 push-ups. 3 rounds of each superset and on to Superset #2. Same rep scheme for the rest of the workout.

Superset #1: Push/Pull

  • Pull-Ups (modifications available): Use monkey bars at park or doorframe pull-up bar or squat rack at home. Use resistance bands for assistance.
  • Push-Ups (modifications available): No equipment necessary. Use an elevated surface for assistance.

Superset #2: Push/Pull

  • Rows (modifications available): Use a low bar at the playground or resistance bands.
  • Overhead Press: Use resistance bands.

Superset #3: Legs

  • Squats: Use resistance bands.
  • Lunges: No equipment necessary.

Superset #4: Core

  • Pallof Press with Overhead Reach: Use resistance bands attached to a pole.
  • Core Twist: Use resistance bands attached to a pole.

Cooldown

The static stretches during the cooldown will regulate your blood flow for a gradual recovery.

  • Arm Cross Over
  • Body Stretch
  • Quad Stretch

Follow-Along Workout Video

Here’s the follow-along workout video, which demonstrates and explains each movement mentioned above. And we get to work out together! Give it a go if you have 40 minutes to work out. If not, split the workout video in half. Exercise the upper body one day and the lower body/core another day.

Stacy

Hi, I'm Stacy! I started dragon boating in 2013, then branched out to train and compete in outrigger canoe and powerlifting. I built Home Strength Toolbox because every moment of my active lifestyle has looked after me, and I want to help others get going with their fitness journey.

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