Turn any urban environment into a jungle gym with a full-body workout that uses the pavement, bike racks, and more city sites as fitness equipment
Awesome abs, toned arms, and sleek, powerful legs aren't just made in the gym. They're sculpted through challenging, heart-pumping workouts, and those can be done anywhere! Turn your local park or even the city streets into your new jungle gym with this outdoor workout from Jenn Pattee, founder of Basic Training, a San Francisco-based group workout that runs, jumps, and stretches their way through the city for killer exercise.
"What's great about using your city as your gym is that it can provide everything you need—you can even use the lines on a sidewalk like hopscotch for cardio," says Pattee. The routine ahead is her answer to all of the obstacles that can get in the way of working out: time, money, traveling—no more excuses! "And if it's six-pack abs, great arms, and a shelf butt that you're after, this workout is a step in the right direction for all of those things," she says.
How it works: Warm up with a light jog or jump rope for 10 minutes. Then, perform the first 4 moves in a circuit, doing 15 reps of each move, and repeat the circuit 3 times. Next, do a circuit of both planks, holding each for 30 seconds, and repeat the circuit 3 times. Finish strong with your final move: a pull-up!
Total Time: up to 45 minutes
1. Australian Rows
Hang underneath the railing of a bar along a sidewalk with feet extended straight out, heels dug into the ground. Your body will be at a 45-degree angle to the ground. Keeping elbows out, pull up towards the bar and slowly lower back down. That's one rep.
2. Incline Pushups
Grasp a railing or bar along the sidewalk with a shoulder-width grip and walk feet back until body forms a straight line, wrists under shoulders.
Do a pushup. Let chest touch bench and return to starting position. That's one rep.
3. One-Legged Squats
Grab onto a bar, tree, or bench. Lean back into a squat with knees directly over toes. Lift one leg straight out.
Squat down as far as possible while keeping bent knee tracking over toes. Return to start. That's one rep.
10 on each side
Start by sitting on a railing or bike rack.
Press down with arms while bringing knees up. Hold for as long as possible, then rest and repeat. For more of a challenge, start with one leg out, then the other.
5. Forearm Plank
Start in a pushup position on forearms. Keep arms perpendicular to body, forming a straight line from shoulders to ankles. Engage core and hold for thirty seconds.
Hold for 30 seconds
6. Side Plank
Lie on left side with knees straight. Prop body up on left elbow and forearm, feet stacked. Raise hips until body forms a straight line from ankles to shoulders. Keep hand on hip to maintain balance. Hold for thirty seconds, then switch sides.
Hold for 30 seconds on each side