Stay in shape with these safe and socially distanced outdoor training circuits
Like many people, you may not have many options for workouts with friends unless you are training with someone from home. However, the outdoors has been shown to be a safer option for exercise given the natural airflow. These socially distanced workouts can easily be done in a park without any equipment. You can even invite your friends to join you for further encouragement and support. (Just save the crashes and cuddles for later, when it’s safer.)
Before you begin, warm up for at least three to five minutes by doing your favorite cardio movements or a simple walk or jog outside. If you don’t have access to any cardio equipment, jog in place for one minute and complete two sets of the following:
- 10 bodyweight squats (squats on a park bench)
- 3-5 downward facing dogs (leaning forward from hips to ground while keeping back neutral)
- 3-5 dirty dogs on each side
- 5 instep lunges from elbow to side
The circuit
In this workout, you will perform each movement for a maximum of reps or distance in 30 seconds. When the 30 seconds are up, rest for 10-15 seconds to move on to the next move. Repeat until you have completed all seven movements.
After each round (complete all seven exercises), rest for one to three minutes before moving on to the next round.
Bear Crawl (go to maximum distance and mix it back at the 15 second mark to get back to the start)
Alternate leg push (find a step, set of stairs, or a raised surface like a rock to perform this)
Push-ups (modify to a bent knee push-up like this)
Bicycle crunches
Raised glute bridge (you don’t need any weight because body weight can be challenging enough)
T-column rotation of high board (modifies to the knees)
Walking lunges (keep moving, you’re almost done with this round!)
Rest for one to three minutes before repeating this set for three to four rounds.
Plyo Power
This workout can be added to the circuit above for an added challenge or used as a cardio finisher for a strength workout of your choice. Make sure you’ve warmed up properly for this workout because it includes advanced movements that use more power from the whole body.
For each movement, do as many repetitions as possible for 15 seconds. When the 15 seconds are up, rest for 10-15 seconds and move on to the next movement. Go through this series of movements three to four times, depending on your level of fatigue.
- Linear jumps forward
- Mountaineers
- Toe Taps (tap on a ladder, step, or a stable rock)
- Jump and reach
Rest for at least a minute before repeating this set for another three to four rounds.
With these workouts, you try to be as intense as possible during each movement because you have at least a minute of rest between rounds. After finishing these workouts, be sure to lower your heart rate to a recovery range with a light walk before sitting down to rest.
One of the best things you can do for your overall health is to keep moving your body. So find some friends (figuratively, not literally) and have them join you for this training in the park.
