Summer is great for outdoor fitness workouts, as it can be seen as low-commitment, fun and easy to access activity in a busy schedule. As an extra bonus you can enjoy nice outdoors while ticking off your weekly workouts. To borrow from professional athletes summer can be seen as an "off-season" where more structured workout schedules and hobbies can be left to the side, and returned to fully refreshed in the autumn season. We wanted to share three different minimalist bodyweight workout routines for beginners, intermediates, and advanced athletes using the GRITBIRD fitness equipment for the summer season:
Beginner Bodyweight Workout Routine:
Warm-up:
5 minutes of light cardio (e.g., jogging in place or jumping jacks)
Dynamic stretches (arm circles, leg swings, hip rotations)
Workout:
Push-ups: 3 sets of 8-10 reps
Bodyweight squats: 3 sets of 10-12 reps
Assisted pull-ups (legs supporting from lower bars or using resistance band): 3 sets of 8-10 reps
Parallel bar dips: 3 sets of 8-10 reps
GRITBOX step-ups: 3 sets of 10-12 reps per leg
Cool-down:
5 minutes of light cardio (e.g., brisk walking)
Static stretches targeting major muscle groups
Intermediate Bodyweight Workout Routine:
Warm-up:
5 minutes of light cardio (e.g., jumping jacks or jogging)
Dynamic stretches (arm circles, leg swings, hip rotations)
Workout:
Push-ups: 3 sets of 12-15 reps
Bulgarian split squats (using GRITBOX or GRITBIRD lower bars): 3 sets of 10-12 reps per leg
Pull-ups: 3 sets of 8-10 reps
Parallel bar dips: 3 sets of 10-12 reps
Suspension rope rows (GRITREE): 3 sets of 10-12 reps
Cool-down:
5 minutes of light cardio (e.g., brisk walking or cycling)
Static stretches targeting major muscle groups
Advanced Bodyweight Workout Routine:
Warm-up:
5 minutes of light cardio (e.g., jumping jacks or jogging)
Dynamic stretches (arm circles, leg swings, hip rotations)
Workout:
Suspension rope push-ups (GRITREE): 4 sets of 8-10 reps
Pistol squats (using suspension ropes or bars as an assistance if needed): 4 sets of 6-8 reps per leg
Wide grip pull-ups: 4 sets of 8-10 reps
Dips with leg/knee raises between reps (using parallel bars): 4 sets of 8-10 reps
Suspension rope rows (GRITREE) with feet elevated: 3 sets of 10-12 reps
Cool-down:
5 minutes of light cardio (e.g., brisk walking or cycling)
Static stretches targeting major muscle groups
Remember to adjust the number of sets and reps based on your fitness level and gradually increase the intensity as you progress. If you're unfamiliar with any exercises or have any concerns, it's always a good idea to consult a fitness professional or trainer.
Stay committed and enjoy your bodyweight workouts with GRITBIRD outdoor fitness equipment!
-Gritbird team