It’s hard to justify training in a dark gym when the sun is shining outside. Especially since you can build muscle just as effectively using your own body weight as you can by lifting some iron. All you really need is something to push on or pull on and a little open space where you can move your body and activate all the muscles you’re used to training indoors. We came up with a plan you can do at your local park (or in the prison yard—hey, we won’t judge) to get you ripped and strong while improving your tan at the same time.
How It Works:
Our program of wide open spaces, plus the equipment that’s generally found around parks and children’s playgrounds. You’ll do pull-ups and dips (a jungle gym will work for these if you don’t have bars) with a descending rep scheme—start at 10 reps and do one less every set down to one rep. This is one method those guys you see working out in parks all the time use to blast out scores of reps at a fast clip. You’ll also do fun body-weight exercises that you probably haven’t tried in years, such as bear crawls and crab walks. Though it may look like you’re playing, you’ll feel these exercises work your whole body, particularly your core, and you’ll tire out fast. In fact, you may find these workouts so tough you’ll be grateful to go back indoors to the iron in the fall.
Perform each workout (Day 1, 2, and 3) once per week, resting at least a day between each session.
How to Do It:
The exercises on Day 1 are performed as a circuit. Complete each set with minimal rest. On Day 2, exercises marked “A” and “B” are done as supersets. Complete one set of A, then one set of B; rest, and repeat until you’ve finished all the prescribed sets. Perform the remaining exercises as straight sets, completing all the sets for that move before going on to the next. If you can’t perform all the given reps for a set, do as many as you can without going to failure, rest as needed, and continue until you finish that number.