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Woman performing squat exercises while working out outdoors

Get Out and Workout: Exercises to Take Outdoors, Part 1

Going stir crazy in the gym? Same! Sometimes an indoor workout just isn’t going to cut it – especially after a long winter. So we thought, if we can’t bring the sunshine and fresh air inside, how about we take our workout outdoors?

We talked with our exercise experts at OhioHealth McConnell Heart Health Center and they recommended beginner body weight and strengthening exercises perfect for your next workout in the back yard. You are guaranteed to break a little sweat and conquer that cabin fever!

Outdoor Workout – Beginner/Intermediate


  • Stand with feet slightly wider than hip width and toes turned out slightly
  • “Pull” yourself down with your hips
  • Drive up from the hips – imagine pushing your heels through the ground
  • Keep your weight balanced from ball to heel, not in your toes



  • Stand with your feet hip-width apart
  • With straight legs, hinge from your hips and place your hands flat on the ground
  • Slowly walk your hands forward until you reach a plank position
  • Walk your hands toward your feet and stand up


Triceps Dips

  • Position your hands shoulder-width apart
  • Slide your body off the front of the bench with your legs extended out in front of you
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle
  • Be sure to keep your back close to the bench
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position
  • Keep your shoulders down as you lower and raise your body
  • You can bend your legs to modify this exercise


Incline Pushup

  • Stand facing a bench or table
  • Place your hands on the edge of the bench, just slightly wider than shoulder width
  • Your arms are straight but your elbows are not locked
  • Align your feet so that your arms and body are completely straight
  • Bend your elbows to slowly lower your chest to the edge of the bench while inhaling
  • Keep your body straight and rigid throughout the movement
  • Push your body away from the bench until your elbows are extended, but not locked
  • Keep going with slow, steady repetitions


Calf Raises

  • Stand on the edge of a step
  • Raise your heels until you are balanced with most of your weight between your first and second toes
  • Lower your heels slightly below the edge
  • Rest your hands against a wall or a sturdy object for balance if needed


Bird dog in plank position

  • Position yourself in a plank position with the hands and feet shoulder width apart, keeping your wrist underneath shoulders
  • Extend one leg and the opposite arm at the same time, keeping your back flat and core braced
  • Pause for three to five seconds, then return to the starting position and switch sides

Looking for more workouts? Check here!


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