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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.
- Pull-Ups (modifications available)
- Push-Ups (modifications available)
- Rows (modifications available)
- Overhead Press
- Squats
- Lunges
- Pallof Press with Overhead Reach
- Core Twist
Table of Contents
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.
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