Outdoor Gym Program 2: Upper Body

General instructions:

- Do a quick 5-10 minute warm-up on your own before the workout.
- Do each movement for three sets, 15-20 reps per set.
- Take a 30 - 60 s break between sets.
- Remember to do a cool down after the workout.

Dip, triceps

Brace your hands against the box, your legs in front of you placed on the ground, knees bent or straight. Bend your elbows so that your body lowers toward the ground and then press back to the starting position. Keep your shoulders relaxed while doing the movement.

3 x 15

Mountain climbers, abs and core

Brace your hands against the box, shoulders on top of your hands, body straight, core engaged. First bring your right knee towards your chest, then bring it back to the starting position and then repeat for the left leg.

3 x 20

Ball throw into the wall, core, upper body

Stand with your legs hip width apart with your side facing the wall. First, move the ball away from the wall by twisting your upper body. Throw the ball by force into the wall by twisting your body and try to catch the ball bouncing off the wall. Activate your core.

3 x 15/side

Barbell row, back

Grab the barbell with an overhand grip, hands shoulder width apart, knees slightly bent and upper body bent forward with your spine in a neutral position. Pull the barbell towards the lower part of the sternum. Keep the shoulders back and shoulder blades together. Return to the starting position.

3 x 15

Shoulder blades lift, back

Take a slightly wider grip on the bar than your shoulders. Keep your elbows straight throughout the movement. Hang passively on the bar. Pull your shoulder blades firmly down and toward your spine. Your body should move slightly up. Relax your shoulder blades and return to hanging. Repeat.

3 x 15

Row with rings, back

Hold onto the rings with your back towards the ground below the rings and take a narrower grip on the rings than your shoulders. Start pulling yourself towards the rings with the muscles of your upper back, so that your chest touches the rings in the top position. Squeeze your shoulder blades tightly together and come back to the staring position controlled.

3 x 15