Walls, Bands, Benches: The Perfect Outdoor Workout

As the seasons change, outdoor workouts are looking more and more appealing. Whether you love getting extra sweaty in the sun or breathing in the cool, fresh air hypes you up, it’s exciting to remember that you don’t have to exercise in a gym all the time.

Using walls, bands, and benches, you can get an amazing full-body workout in any outdoor space. Here’s how.

How to Use Walls to Workout 

Targeting your abs, legs, and arms, find an outdoor wall and try out these killer moves while getting a little sunshine and fresh air.

Plank Wall Taps:

  • Start in a plank position with your head toward the wall.
  • Lift one hand to tap the wall above your head before returning to a plank position.
  • Repeat with your other hand and continue, alternating for 30 seconds.
  • For a challenge, add a push-up between each wall tap.

Tricep Push-Ups:

  • Stand facing the wall and place your forearms on the wall, hands toward the sky and elbows straight out from your shoulders.
  • Carefully walk your feet away from the wall until you form an angle with your body, abs engaged.
  • Press into your hands and lift your elbows off the wall in a Tricep push-up.
  • Gently return to the forearm position and repeat 10 times.

Lifted Bridge:

  • Lie on your back and place your feet on the wall at a 90-degree angle.
  • Extend one leg toward the sky and keep your hands on the floor at your sides.
  • Press into the leg that’s on the wall and slowly lift your hips.
  • With your hips lifted, tap the extended leg against the wall while keeping it straight before lifting it back toward the sky.
  • Gently lower your hips to the ground. Repeat the entire sequence 15 times before switching legs. 

How to Use Bands to Workout 

Using resistance bands are a simple way to take a bodyweight workout to the next level. They’re easy to travel with and can make an outdoor workout just as hard as a session using machines.

Squats with a Resistance Band:

  • Place a circular resistance band taut above the knees and stand slightly wider than hip-width apart.
  • Keeping your chest lifted, bend your knees as if you’re sitting in a chair.
  • Pressing into your heels, come back to standing and repeat 20 times.

Side Plank with Extension:

  • Holding each end of a resistance band, come into a side plank making the band taut as you extend your top arm toward the sky.
  • Twist toward the ground activating your core as you thread your top arm through the empty space created between your bottom arm and your body.
  • Extend your arm up to the sky again, feeling the resistance of the band as you open your chest to the side. Repeat 15 times and switch sides.

Bicep Curls with a Resistance Band

  • Stand on top of the middle of a resistance band while holding the two ends with each hand making sure it’s taut.
  • Keeping your elbows in line with your ribs and complete 30 bicep curls.

How to Use Benches to Workout 

In many outdoor spaces, you’re likely to find a park bench. Benches can be used as workout equipment and are the perfect addition to any outdoor exercise session.

Tricep Dips:

  • Sit on the edge of the bench with your hands pressed into the bench, fingers facing forward.
  • Slide your bottom off the bench and straighten your legs.
  • Bend your elbows completing a tricep dip and repeat 15 times.

Bulgarian Split Squat:

  • Stand facing away from a bench with your feet hip-width apart.
  • Place one leg up on the bench behind you.
  • Keeping your chest lifted, perform a single leg lunge and repeat 15 times before switching legs.

Mountain Climbers:

  • Place your hands on the bench in line with your shoulders.
  • Step your feet out away from the bench to come into an inclined plank position.
  • Bend one knee and hug it toward your chest as you activate your core.
  • Switch knees alternating as fast as you can. Repeat 40 times (20 times with each knee).

These are just a few ideas of ways to spend time outdoors while getting a great workout using minimal equipment. All you need to find is a wall, band, and bench either separately or all together and you’ll have the perfect outdoor workout.

As always, it’s important to first consult a personal trainer in Dubai to make sure you’re using the correct form before attempting an outdoor workout on your own. Once you’re confident in your fitness technique, working out outside is a fun way to switch things up.

So, go ahead! Get out there!

PS. We have a great team of personal trainers here at Amino App. Download the app and check them out.

Leave a Comment:

Your email address will not be published. Required fields are marked *