Outdoor Gym Program 1: Whole Body

General instructions:

- Do 5-10 minutes warm-up on your own before workout.
- Do each movements in three sets, 15-20 reps.
- Take a 30 - 60 s break between the sets.
- Remember to cool down after workout.

Push-up

Take a push-up position. Place your arms beyond shoulder width apart. Lower your body slowly and then return to the start position. Choosing a lower box makes the exercise more challenging.

3 x 15

Straightening the legs

Sit on the box and support yourself by holding the edges with your hands. Lift your legs up to 90-degree angle. Extend your legs and then return to start position.

3 x 20

Rack row

Grab the rack with an underhand grip, hands shoulder width apart, hang on the rack so that your legs are bent on the ground. Keep the thoracic spine straight. Pull yourself towards the rack. Keep the shoulders back and shoulder blades together. Return to the starting position.

3 x 15

Squat with ball

Place your feet shoulder width apart and hold the ball at chest height. Squat down and return to the start position. Keep your hips and back in the neutral position and check that your knees and toes are in the same line.

3 x 15

Plank

Place your forearms on the box in line with your shoulders and your body in a straight line. Keep the buttocks down, but don’t let your back bend too much. Keep good support in the shoulder area. Pull your navel towards the spine.

3 x 1 minute

Sit-up

Sit on an abdominal bench, hands behind your head. Lower your upper body slightly down and return up.

3 x 15