Let’s go over 21 different exercises you can do at the park or at home. These drills don't require a pull up bar and are great for beginner and intermediate level.
All you need is a simple jump rope (for a cardio warm up) and a light resistance band.
Here is the workout summary with the time stamps.
1/ Jump rope - 6 Variations
-Classic jump with both legs and alternating legs on every jump
-One foot jump: jump with one foot only
-Heel to toe: on each jump tap your toe behind your and your heel in front of you on the next jump. Switch foot every other jump.
-Ins and outs: jump from a narrow stand to a wide stand on every other jump
-Knee highs: bring your knee up on every jump
-Double unders: pass the rope twice under your feet on every jump.
I suggest aiming for about four minutes of jumping rope. If you're unable to do four minutes straight, you can break it down into four sets of one minute each. Alternatively, you can go for two or three minutes if four minutes is too challenging.
2/ Push ups - 3 variations
-Incline (beginner): The higher the surface, the easier it will be. Focus on protracting your shoulders at the top and maintaining a straight line from your shoulders to your ankles. Start with 10 repetitions and gradually decrease by one rep on each set until you reach one rep. Rest for 20 to 30 seconds between sets, adjusting the rest time as needed.
-Classic push ups + shoulder taps:his exercise adds a speed element and challenges your stability. As you perform the push-up, release one hand to tap the opposite shoulder. It's crucial to maintain a straight back and avoid tilting to the sides. Incorporating a plank at the end of each set can make this variation even more challenging. Follow the same rep scheme as before, starting with 10 reps and decreasing by one per set.
-Decline (intermediate): this one targets the upper chest and shoulders. Place your feet on an elevated surface to perform the push ups. Ensure that your back doesn't drop during the descent, and protract your shoulders at the top. As with the previous push-ups, aim for 10 reps and decrease by one per set.
3/ Leg work - 4 variations
- Box squats (beginner):This movement is excellent for building up to a full squat. Rather than dropping down completely, focus on sitting on the box while maintaining a forward position and a straight back. Control the descent and avoid using momentum to come back up. Keep a straight line from your neck to your hips and aim for 10 to 15 reps per set.
- Runner Step Ups: step up and forward on the box. This movement mimics the motion of a sprinter and challenges your balance and speed. Aim for 30 seconds of continuous step-ups per leg, or adjust the duration based on your fitness level.
- Box jumps: Focus on landing in a squat position and avoid jumping back from the box. Instead, step down one leg at a time to reduce the impact on your joints. Start with a lower box height and gradually increase it as you become more comfortable. Perform 5 to 10 reps per set
- T Pose: stand on one leg, extending your arms to your sides to form a “T” and lean forward from there to get your torso parallel to the floor. This might seem deceptively simple, but they are an excellent way to target the upper side of your hamstrings and the lower side of your glutes. It's essentially a hamstring extension exercise that challenges both your balance and strength. Start with 10 seconds per leg for 2-3 sets, and gradually increase the duration if you need more challenge. You can even try lowering your body below parallel or touching the ground with your hands for advanced difficulty.
4/ Band pulls - 2 variations
- Front band pulls: For the pulling section, we will use a simple resistance band. You can attach it to a secure anchor at waist level. Let's begin with front pulls. Focus on protracting and retracting your shoulders, bringing the band to your belly or hip level. Aim for 8-12 reps for 3 sets. Maintaining proper form, particularly shoulder mobility, is crucial to get the most out of the exercise.
- Face band pulls: Next, we have face band pulls. Keep your back straight, avoid excessive arching, and maintain core tension throughout the movement. Pull the band towards your face, targeting the shoulders. This exercise complements the previous pulls. Again, aim for 8-12 reps for 3 sets.
5/ Triceps extensions - 2 variations
- Tricep kick backs: Moving on to the triceps, we have tricep kickbacks. This exercise isolates the triceps and helps develop strength and definition. Keep your shoulders stable, extend your arm fully, and avoid using momentum from the shoulder. Adjust the band tension or use a lighter band if necessary. Perform 8-12 reps per arm.
- Overhead tricep pulls: Continuing with the triceps, we'll perform overhead tricep pulls. Maintain shoulder stability and focus on pulling through the triceps rather than the shoulder. One foot forward can provide additional stability. Again, aim for 8-12 reps for 3 sets.
6/ Core - 4 variations
- Wood choppers: Now, let's target the obliques with wood choppers. This exercise emphasizes core twisting and mobility. Start high and pull down fast, maintaining straight arms and engaging the core. Use the twisting motion from your torso, not the arm. Perform as many reps as you can, starting with sets of 20 seconds per side, and repeat for three sets.
We'll conclude with a core workout that requires no equipment. This routine combines leg flutters , tucks, and static holds. Mix them up based on your ability level and have fun with it. You can start with 30-second sets and aim for three sets in total.
- Leg flutters: lay on the floor and keep your legs off the floor, straight and kick them up and down alternatively. Make sure to keep your lower back on the floor as you do it. Do NOT arch your back!
- Leg tucks: from a laying straight leg position bring your knees to your chest and extend your legs again. Here again do NOT arch your lower back.
- Hollow body hold: lay on the floor, lift your legs and shoulders off the floor. Hold that pose with the best form you can. Do NOT arch your lower back.
Remember, even if you don't have a jump rope or resistance band, you can modify the exercises or improvise to create a challenging workout. Adjust the intensity and repetition based on your fitness level, and always prioritize proper form and technique.
By incorporating these exercises into your at-home routine, you can effectively target various muscle groups and continue progressing towards your fitness goals. Stay consistent, push yourself, and enjoy the benefits of a well-rounded workout.