Skip Nav

Try This 30-Minute Outside Bodyweight Workout

Try This 30-Minute Lawn Workout on the Next Sunny Day

outdoor workout

Although I consider myself a fan of fall, I'll admit, there's nothing quite like summer weather. During warmer months, the first thing I do when I wake up during the summer is check that little blue weather app, praying for a clear day and a pleasant — not too hot — temperature.

On days like that, I hop out of bed, toss on my best warm weather tank like the UA HeatGear® Armour Racer Tank ($25) that's breathable and ready to wick away sweat, and get ready to enjoy the day. For me, that usually takes the form of a long run through my favorite park. But as I've been eager to expand my fitness horizon, I decided to switch up my summertime sweat session.

To help me do so, I asked Miriam Fried, ACE-certified personal trainer, founder, and head trainer of MF Strong, to give me the perfect sunny day workout to try in just 30 minutes. All you need is a lawn or park, access to a bench, and maybe some luck from the weather app.

ADVERTISEMENT

Step Ups

  • Place your left foot on a bench.
  • With as little push off from your right leg as possible, drive your left heel into the bench and step the right leg up, bringing both feet together.
  • Slowly control your right leg down to the floor, keeping your left foot on the bench.
  • Complete all reps on the left side before switching to the right.
  • Perform three sets of 12 reps each side.

Incline Push-Ups

  • Using a bench (or the ground to make it more advanced), place your hands shoulder-width apart.
  • Your body should be in a plank position with your shoulders above your hands, pelvis tucked, and your core engaged.
  • Send your elbows back and down, and lower your chest all the way down to the surface before pressing back up.
  • Remember: the higher your incline, the easier it will be, so choose an appropriate height for your fitness level.
  • Perform three sets of 10 reps.

Foot Elevated Bridge

  • Lie flat on your back on the ground with your heels planted on a bench or elevated surface.
  • Drive your heels into the bench, bridging your hips toward the ceiling and squeeze your glutes.
  • Hold for a count at the top before controlling back down to the floor.
  • Perform three sets of 15 reps.

Tricep Dips

  • Face away from the bench with your hands on the edge toward you.
  • Plant your feet in front of you — the further from your body your feet land, the more challenging these will be.
  • Keeping your chest high, slowly lower your torso toward the floor, sending your elbows straight behind you before pressing back up.
  • Perform three sets of 12 reps.

Floor Angels

  • Lie flat on the ground with your arms bent out at your side, mimicking a "goal post" position.
  • Keeping your back, elbows, and wrists to the ground the whole time, slowly extend your arms overhead before drawing your elbows back to the starting position.
  • Perform two sets of 10 reps.

Russian Twist

  • Sitting up on the ground, lean back slightly in your torso until you feel your core engage.
  • Lift both legs (or keep your feet planted to modify).
  • Clasp your hands together and slowly rotate your torso to one side and then to the other, keeping your chest up and feet off the floor.
  • Perform two sets of 15 reps each side.

Bear Pose Hold

  • Get on all fours with your hands below your shoulders and your knees below your hips.
  • Draw your belly button into your spine and engage your core.
  • Lift both knees off the ground a few inches and hold for 30 seconds.
  • Perform two sets.

Pro tip: If you're working out outside, Fried says to be sure to wash your hands thoroughly afterward to stay clean and sanitized. She also recommends spraying Arm + Hammer Invisible Body Powder Spray ($7) to continue smelling fresh throughout the day.

Image Source: Shutterstock
UA HeatGear® Armour Racer Tank
UA HeatGear® Armour Racer Tank
$25
Buy Now
Arm + Hammer Invisible Body Powder Spray
Arm + Hammer Invisible Body Powder Spray
$7
Buy Now
Latest Fitness