Embrace the great outdoors with our 7-day calisthenic workout

Embrace the great outdoors with our 7-day calisthenic workout, tailor-made for park settings. This dynamic plan leverages common park fixtures like pull-up bars and benches. However, if you’re in a park without these amenities, don’t fret! Our routine is adaptable, ensuring you can make the most of your surroundings. Dive in and transform any park into your personal fitness hub.

Day 1: Upper Body Strength
1. Pull-Ups: 3 sets of 6-12 reps
2. Push-Ups: 3 sets of 15-25 reps
3. Dips (using parallel bars or between two benches): 3 sets of 8-15 reps
4. Incline Push-Ups (feet on a bench): 3 sets of 12-20 reps
5. Tricep Bench Dips: 3 sets of 12-20 reps
6. Plank: Hold for 60 seconds (increase as you get stronger)
Day 2: Lower Body Strength
1. Squats: 3 sets of 20-30 reps
2. Bulgarian Split Squats (rear foot on bench): 3 sets of 10-15 reps per leg
3. Step-Ups (using a bench): 3 sets of 12 reps per leg
4. Glute Bridges: 3 sets of 15-20 reps
5. Jump Squats: 3 sets of 10-15 reps
6. Calf Raises: 3 sets of 20-30 reps
Day 3: Core and Flexibility
1. Hanging Leg Raises (using pull-up bar): 3 sets of 10-15 reps
2. Russian Twists: 3 sets of 20 reps (each side)
3. Side Plank: Hold for 30 seconds on each side
4. Bicycle Crunches: 3 sets of 20 reps (each leg)
5. Static Stretching: 15-20 minutes focusing on major muscle groups
Day 4: Cardio and Agility
1. Warm-up jog: 10 minutes around the park
2. High knees: 3 sets of 30 seconds
3. Butt kicks: 3 sets of 30 seconds
4. Plyometric Jumping Lunges: 3 sets of 10 reps per leg
5. Shuttle runs: 3 sets of 1 minute with 1 minute rest between sets
6. Cool-down jog: 5 minutes
Day 5: Upper Body Endurance
1. Wide Grip Pull-Ups: 2 sets of max reps
2. Diamond Push-Ups: 3 sets of 10-20 reps
3. Pike Push-Ups: 3 sets of 8-15 reps
4. Body Rows (using a low bar or TRX if available): 3 sets of 10-20 reps
5. Tuck Jumps: 3 sets of 10 reps
Day 6: Active Recovery
1. Light jogging or brisk walking: 20-30 minutes
2. Dynamic stretching: 10-15 minutes
3. Foam rolling or self-massage (if available)
Day 7: Full Body Circuit
Perform each exercise for 45 seconds followed by 15 seconds rest. Complete the circuit 3 times.
1. Jumping Jacks
2. Push-Ups
3. Bodyweight Squats
4. Mountain Climbers
5. Tricep Bench Dips
6. Lunge Steps
7. Plank to Push-Up (starting in plank position, move to push-up position and back to plank)
Remember, the key to seeing results is consistency and progressive overload. As you get stronger and more conditioned, aim to increase the number of reps, sets, or intensity to continue challenging yourself. Always ensure you warm up before each workout and cool down/stretch afterwards. And of course, consult with a fitness professional or physician before beginning any new exercise regimen.

In wrapping up this piece, a heartfelt thank you goes out to our dedicated followers on @HoosRah (TikTok & Facebook) for entrusting us with their Health & Wellness updates. A special shout-out to our growing community of weekly subscribers at Your support is pivotal in propelling our brand to wider audiences. Gratitude abounds!

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