by Anna Lovelett
Have you ever wondered if there was a way to build amazing muscles without spending money on a gym membership? Yes, it’s actually possible!
If you love spending time in nature, don’t want to pay gym fees, and are looking to lose weight and gain muscle, then check out these ten simple exercise workouts for building muscle while exercising in the great outdoors.
1. Bleachers Workout
Bleachers are a perfect prop to use outdoors if you’re working on gaining muscle mass. The combination of exercises on bleachers is almost unlimited and they are great solution if you’re tired of repetitive gym movements.
Just a few of the many bleacher exercises include split-squats, step-ups, and push-ups. Here is a youtube video that shows you how you can do bleachers workout.
2. Outdoor Pull-up Bars Workout
An effective strength-training sequence can be performed in a park with exercise equipment. You can enjoy a sunny day with fresh air and do your muscle training all at once.
If you live in an urban environment, look for a nearby park if it’s equipped with the exercise props. If your goal is to work on your arm and back muscles, then pull-up bars are a perfect choice.
3. Hill-Sprint Workout
This is an old-fashioned choice but still a very popular and effective way to build muscles.
Hill-sprints are high-intensity interval training by nature, which makes them really helpful in reducing your body weight and strengthening the muscles of your whole body.
4. Jumping Rope Workout
Jumping rope is well-known as an all-in-one tool. Apart from being extremely effective in reducing body fat and burning calories, jumping rope can help you get a perfect shape for your body. When you practice it outdoors, it’s a winning match.
5. Foot-To-Foot Bicycle Crunch
This exercise is one that you can perform outdoors with a workout buddy. In addition to it keeping you equally as motivated, it also helps shape your abs and strengthen your legs.
Make sure to lie on your back, toe-to-toe with your fitness buddy and do circular leg movements like you’re riding a bike. Here is a link to the youtube video if you would like to learn more.
For best results, let your moves be well synchronized, balanced, and coordinated with your buddy.
6. Deep Curl Workout With A Park Bench
Park benches aren’t just meant for sitting – they can be used to get your blood pumping as well! If you’re looking for a straightforward and accessible way to build your muscles quickly, this is the perfect solution.
Hold the bench with your arms at both of your sides and then slowly move your glutes away from the bench.
Instead of going too far, make micromovements to take care of your posture.
7. Planks
Planks are well-known, popular, and yet an old-fashioned way to build muscles. Why not try it out outdoors as well? The benefit of planks is that you can do them anywhere and no additional equipment is required.
People all around the world in all different environments have testified that planks helped them build muscles, especially around the core. Planks are also great for building endurance and stamina.
8. Load Carries
Load carries are the first association on building muscles for most of us. Bodybuilders have proven that with the right selection of supplements, load carries can do wonders for building and strengthening our muscles.
If you want to practice it outdoors, you may need to take some equipment with you. However, you can be creative with other materials.
For example, you can carry around your fitness buddy, but take care to maintain proper posture and to not distribution weight in a way that can harm your spine.
9. Climbing Exercises
Rock climbing provides the full body with a workout that helps to build muscles in many different areas of your body. However, instead of trying it out for yourself, you might consider joining a local rock climbing club.
Experts there can train with you and provide the proper equipment needed for this challenging yet highly beneficial activity. Sometimes these centers are indoors, but many times there are outdoor areas where you can enjoy nature while getting your climbing on.
An alternative to proper rock climbing is bouldering, which is where you wear no equipment but don’t climb as high. Both are great full body workouts that can be enjoyed in the open air
10. Cycling
If your primary goal is to target your hamstrings and quadriceps muscles, cycling is the perfect outdoor exercise for you. And if you want to make this workout even more efficient, there are some adjustments you can make to bump up your workout even more.
For example, you can add short sequences of standing while you ride the regular cycling. Also, riding uphill will add resistance and help you build your leg muscles even more.
When cycling, choose a hilly location with lots of twists and turns to add more thrill and power to your outdoor workout.
(Anna is a health and wellness writer based in Phoenix, Arizona. She loves jump rope, green smoothies, and traveling solo.)
Nice article. All the exercises are simple and easy which can be performed without any equipment. Still, it can work amazingly. However, diet is the main key to muscle building. Eat a healthy diet, take proper rest and if require take a help of supplements like protein, creatine, multivitamins, and BCCA like RAD-140 that has endless benefits like high muscle growth to great fat burning to great strength to increased endurance and more.