Outdoor Gym Program 4: Whole Body 2

General instructions:

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

Bulgarian split squat

Stand on one leg so that your other leg is on the box behind you. Squat down on one foot. Your supporting leg’s knee should be in line with your toe and when squatting down the knee should be in a 90 degree angle.

3 x 15/leg

Barbell press

Stand in a good posture. Grab the barbell with a wider than shoulder-width grip and bring the weight on top of your chest. Press the barbell up and return to the starting position. Make sure your back doesn’t arch.

3 x 10

Front squat

Stand in a good posture, feet at hip width. Lift the barbell on your shoulders and raise your elbows to shoulder level. Squat down. Keep your back in a neutral position and hold your elbows up to prevent the barbell from falling off your shoulders. Come back up to a standing position, make sure you push evenly with both legs.

3 x 10

Leg lifts

Hang on the rack with a shoulder-width grip with your legs and arms straight. Raise your legs bent while also bending at your hips. Lift as high as possible. Lower your legs to the starting position at a controlled pace and maintain the tension in your core and hip flexors.

3 x 15


Squat down and grab the barbell with a shoulder-width grip, keep your back straight. Pull the barbell up to knees by extending your knees and hips. Using your shoulders and arms continue the movement up to your chest with increasing speed. Keep the barbell close to your body. Return the barbell back down and repeat.

3 x 10

Chest opening in the rings

Hang on to the rings with your hands straight. Legs slightly bent or straight. Start opening your arms straight to the side while lifting yourself up. Return to the starting position slowly and controlled.

3 x 10