Fun Outdoor Fatloss Workout

This fun outdoor fatloss workout blasts tons of calories and can be done at any playground, park, or even in your own backyard if you have some type of pullup bar, lebert equalizer bar, or the trx.

Walk or jog for 5 minutes to get your heart rate up and to lubricate all joints and get yourself ready mentally. This workout is fun but it's also challenging so it's important to warm-up both physically and mentally.

Start with 15 lateral leg swings on each side then 20-30 horizontal arm swings to prep your upper body and lower body for the tough bodyweight exercises.

Option 1: continue with 30-45 seconds of each exercise going from one to the next without resting. Take a break then repeat 1-2 more times.

Option 2: continue with supersets of the first two exercises 45 seconds of each followed by 10 seconds of rest then repeat one or two more times. Do the same with the next two exercises then with the last two exercises (3 total supersets).

Finish up with some basic stretches to prevent sore tight muscles.

Playground workout tip: Go early or around family dinner time when the park is not very crowded.


Exercise
Lateral Leg Swings
1. Start by holding onto a secure object and raise your outside leg out to the side.
2. In a smooth and continuous motion swing your leg back and forth across the front of your body.
3. Swing through your full range of motion but keep your upper body stable throughout the movement.
4. Repeat for the recommended repetitions and then flip sides and repeat with the other leg.

Outdoor Fatloss Workout Tip:
Be sure not to skip this exercise. You only need to do 15 reps per side and it's a great way to warmup the entire lower body for single leg exercises.
Sets Reps Weight/
Resistance
 
Horizontal Arm Swing
1. Start by standing with your feet shoulder width apart and standing tall.
2. Holding your arms out to the side and straight bring them forward and cross over each other in one fluid motion.
3. Return to the starting position and repeat for the desired repetitions.

Outdoor Fatloss Workout Tip:
Again be sure not to skip this exercise. Squeeze shoulder blades as arms go back. This helps take your shoulders out of forward rotation so you can effectively perform all bodyweight exercises for the upper body.
Sets Reps Weight/
Resistance
 
Lebert Single Leg Squat with both bars
1. Start by standing between two equalizer bars and place your hand on the top of each for support.
2. Holding one leg in the air out in front of you proceed to squat down with the planted leg.
3. Squat to at least parallel and then return to the starting position. Repeat for the desired number of repetitions.
4. Switch sides and repeat with the other leg.

Outdoor Fatloss Workout Tip:
Try to use the arms mostly to support and not to push up. Keep butt back as you sit and push through the heel and use the butt muscles to raise back up.
Sets Reps Weight/
Resistance
 
Lebert Advance Tricep Extension
1. Start by placing both hands on top of one equalizer bar and form a straight line with your body at an angle to the ground.
2. Proceed to bend your elbows so that they come down towards the floor.
3. Once you have reached full range of motion press your hands into the bar to extend your arms to full extension.
4. Repeat for the desired repetitions.

Outdoor Fatloss Workout Tip:
Adjust your grip to your fitness level. Narrow is harder and focuses on triceps more. Wider is easier and focuses on chest more. Too easy? Try hands on floor feet on bar.
Sets Reps Weight/
Resistance
 
TG Pullup
1. Start by lying face down on the machine and holding onto the attachment at the top of the machine.
2. Proceed to pull yourself up until your hands are near your shoulders.
3. Return to the starting position and repeat for the desired repetitions.

Outdoor Fatloss Workout Tip:
Place a towel on a slide and slowly lower and raise back up.
Sets Reps Weight/
Resistance
 
TG Reverse Lunge
1. Start by placing one foot on the floor and the other foot on the pad behind you.
2. Extend your back foot causing you to bend the front knee and go into a lunged position.
3. Once you have reached full range of motion then press your front foot into the floor and stand up using your front leg.
4. Repeat for desired reps and then repeat with the other leg.

Outdoor Fatloss Workout Tip:
Place towel under back foot and slide the foot back and up as you lunge. Keep front knee behind toes.
Sets Reps Weight/
Resistance
 
Z-Pattern Cuts
1. Start by placing cones 5 yards wide and 5 yards apart at a 45 degree angle.
2. Starting at the first cone sprint to the second cone and plant on the outside leg and cut sharply towards the next cone.
3. Repeat this for the desired distance.

Outdoor Fatloss Workout Tip:
Sprint in a zig zag pattern for 60 seconds. Place the cones or markers further apart if you have knee issues. Use any type of marker you like.
Sets Reps Weight/
Resistance
 
Abs-Running Man
1. Start by holding yourself off the ground with your hands on the bars.
2. Proceed to cycle your legs in the air like you are running.
3. Repeat this for the desired repetitions.

Outdoor Fatloss Workout Tip:
Keep shoulder blades together and shoulders down to prevent upper body fatigue. Draw the belly button in and keep it tucked in as your legs go up and down. Your abs should be doing most of the work. Legs should feel like they are just floating up and down.
Sets Reps Weight/
Resistance
 

Burn more fat and tone up your entire upper body fast with pull up exercises. Tips and options for all levels with or without equipment.