Outdoor training program for girls: the best exercises, techniques and features of performing in the fresh air

• July 20, 2018
• Home workouts
• Valeria Dashkevich

Sports are always useful, and in the fresh air doubly so! Apart from keeping your body in shape, it also has great health benefits. Every cell of the body is saturated with oxygen, which is difficult to achieve during indoor training. As a result, we get increased brain function, a healthy appearance, in particular, complexion, metabolic processes accelerate, and not only digestion, but also mood improves. And if the sun is shining outside, then the required dose of vitamin D will be received, and this, for a moment, will improve bone strength.

Another advantage is that outdoor activities are absolutely free, you can exercise at a stadium, in a park, and those who have a private home are doubly lucky - you can exercise right in your yard. An excellent option would be exercises at the stadium for girls; the most ordinary one, located near the house, will do.

The main principles on which street training is based

First of all, you must set the goal of your exercise, because training aimed at losing weight involves some exercises, and building muscle mass is completely different. If your goal is to get rid of extra pounds, then high-intensity exercises that will keep your heart rate high will help with this. The ideal outdoor training program for girls is circuit training. If you want to build muscle, then focus on strength exercises. It would be a good idea to purchase additional weights when working with your own weight is not enough.

How to build muscles: basic requirements

Building muscle requires at least 2 fundamental principles.

1. Progressive workouts that can stimulate growth. (A sound training plan = success.)
2. A diet that can support muscle growth. (First of all, consume enough calories and protein).

As long as both principles work correctly, regularly and for a long enough time, the muscles will grow.

What should you do and use to make your muscles grow?

As you may have noticed, the main principles of muscle growth do not include a gym membership, training with free weights such as barbells and dumbbells, machines or additional equipment.

And this is because they do not play a decisive role in increasing muscle size and mass growth. These are just useful additions that can help speed up results and improve quality.

And not only in the sense that they will effectively train every muscle group and provide the muscle growth that you so desire. They simplify the progression of loads that is so necessary to stimulate muscle growth and progress in training both at home and in the gym.

That's why all gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and plates from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle; racks on which you can perform many exercises; complex, block and various exercise machines for each muscle group.

So I'm not going to lie to you here. If you want to build and pump up beautiful and strong muscles, then applying all of the above will be the best and most effective way to achieve this. Of course, you can do without something, but if you don’t have anything on this list, then this is a big problem.

But, as I already said, everything in this world is possible. There are a large number of different programs and workout options that can be used to build muscle at home without using equipment, and even the most controversial of them can work effectively when used correctly.

Anywhere without warming up!

Do not forget to do warm-up exercises, both before weight loss exercises for girls on the street, and before any other activity. Joints, ligaments and heart must be ready for fruitful work. It would be a good idea to prepare a training playlist so that the music motivates you to work. If you are studying in a crowded place, it is not recommended to play music on headphones too loudly, as the risk of running into walking children or pets is quite high. If your workouts are intense, then you should not exercise more than four times a week to give your body and muscles a chance to rest. The main recommendation for girls about outdoor training programs is to remember that physical activity should be present in your life every day, so in between workouts, ride a bike, run or just walk a lot.

What are the advantages of these complexes?

In 15-30 minutes of the complex you will get all the benefits of good cardio and even more:

• Calories will be intensively burned - not only during, but also after training.
• The heart and lungs will be pumped.
• General endurance will develop: you will stop being out of breath while climbing stairs and running after a departing bus.
• The muscles will get a workout without any exercise equipment. We have selected exercises for the main muscle groups of the arms, legs, and abs. If you want to properly load your back, choose a complex with horizontal bars.
• Exercise will be fun. We've found some interesting options, many of which you've probably never tried.

What might you need for outdoor activities?

If you go to a sports ground for training, you will only have to take a bottle of clean water with you. The equipment provided on the site should be sufficient. If you go to the park or to the yard, then you can’t do without additional equipment. In addition to water, you will have to take with you a mat, a jump rope, an expander, weights - in general, everything that, in your opinion, a quality workout cannot be done without. You will also have to dress appropriately, comfortable sneakers, a sports bra, and in the scorching sun you cannot do without a hat.

Training in the park

You can do a regular jog in the park, but you just need to do a little warm-up before it. The outdoor training and exercise program for girls can be the most standard. Basic exercises such as bending forward, lunging and jumping, first on the right, then on the left, are suitable. If you still need to walk to the park, then regular walking at a brisk pace will be an excellent warm-up. Don't start running fast, start your workout by alternating the load. The optimal option would be: 1 minute of running is replaced by 2 minutes of walking and vice versa. You need to move at this pace for at least an hour. It is important to monitor your pulse; the most ordinary fitness bracelet will help with this; at the end of the workout, the pulsation should not exceed 120 beats per minute. Trainers recommend that while alternating between walking and running, stop near garden benches and perform front and back push-ups, as well as squats on one leg 15-20 times and then return to jogging again.

Workout for beginners, program + video

Another important rule that beginners often forget about is warming up all muscles and joints before training to avoid clogging, injuries and micro-tears. The recommended interval between workouts is approximately 48 hours, which is how long it takes for muscles to recover. Many workout athletes train daily with the onset of good weather, but still try to conduct classes every other day.

a sport that can be practiced in open areas

The training program for beginners is designed for all muscle groups at once.

An approximate program for very beginners would be:

Monday:

1. Swinging on the horizontal bar.
2. Push-ups on parallel bars 20 times, 3 sets.
3. Classic squats 20 times, 3 sets.
4. Hanging leg raises.

Wednesday:

1. Classic squats.
2. Pushups.
3. Hanging leg raises.
4. Wide grip pull-ups.

Friday:

1. Wide grip pull-ups.
2. Dips with a straight body.
3. Push-ups with wide arms.
4. Hanging leg raises.
5. Swinging on the horizontal bar.

Sunday:

1. Wide grip pull-ups.
2. Dips with a straight body.
3. Classic squats.
4. Hanging leg raises.

If some exercises do not work out right away, you can use special devices. For example, grip straps or an expander to make pull-ups easier. This will allow even a beginner to complete the entire training program.

Video: Workout program for beginners

Beach workout

If you are lucky enough to live by the sea, then training on the beach will be an excellent option not only for the body, but also for the soul. It is best to practice barefoot on the sand, all because your feet seem to sink in the sand and you have to make even more effort to balance. As a result, the leg muscles are strengthened, and the entire muscular body is involved in the training. Recommendations for the training program for girls on the beach are as follows: we start, as always, with a warm-up. The ideal option would be lunges on both legs, as well as toe raises. Both exercises are performed 20 times. The warm-up should be completed with 2-3 minutes of jogging. This warm-up will be quite enough.

The essence of the main workout is a half-hour jog. The speed should be kept at about 10 km/h, start jogging from the place where the sand is denser, this could be the water's edge, then slowly move closer to the shore, where the sand is looser. The foot in such sand will sink even more, therefore, the load on the muscles will increase. The running technique is as follows: when landing on your foot, first try to touch the sand with the front of your foot and only then stand on your heel.

Otherwise, there are no rules, you need to move naturally, and choose shoes that do not hinder movement and fit comfortably on your feet. Classic beach training does not require any additional tools, just a towel. After a run, it is recommended to spread a towel on the sand and remember all the known stretching exercises or yoga poses.

Main directions

Street Workout

The main emphasis is on bodyweight training. Exercises are performed in open areas in the yard, park, and so on. A special feature of street workout is the lack of competition. There are no better or worse. Everyone who is interested in this area helps each other and learns together.

Ghetto Workout

The trend that originated in the ghetto goes far beyond the boundaries of sports and park grounds. This is due to the fact that African American neighborhoods are full of drainpipes and elements such as fire escapes, benches, fences, and trees. All of them are “sports equipment” for performing training in the ghetto workout.

Sports Workout

It developed as an independent direction against the backdrop of the growing popularity of workout. The program not only gained many participants, but also added a variety of strength and difficult-to-perform elements. Sports workout differs from other areas in that it holds competitions with its own judging system, standards assigned by categories.

World workout championships are held regularly. The workout artist must not only perform the elements well, but also present his program as artistically and unusually as possible. The difficulty of the exercises performed is critical. The musical accompaniment makes it special. Most often these are compositions by Tayler, 2Pac, Troopkillaz. The song “I'm Workin' Out!” became a kind of “hymn” for workout artists. This sports movement united enthusiasts around the world.

Training in the yard

If you don’t have time for a walk in the park, but you really want to exercise outside, you can go to the playground in the courtyard of your house. For those who live in a private house, it’s even better; you can go outside at any time without fear of meeting a crowd of people there. The advantage of a playground is that you can already find all the necessary equipment for effective activities. An outdoor training program for girls could be as follows: start by running along a path or around the court, raising your hips high. On average, 150-200 meters will be enough. Then move on to jumping, jump 15 times on one, 15 times on the second and 30 times on two.

Complex pull-ups

Popular advanced exercises in workout are the back hang (also known as the “swallow”), the “dragon flag”, and the push-up exercise on the horizontal bar. Of course, you won’t be able to do them right away. At an intermediate level, you need to train with lead-up exercises.

Reverse close grip pull-ups

Load: for the development of the shoulder muscles, biceps, lower part of the latissimus dorsi.

Projectile : horizontal bar or monkey bars.

How to perform:

1. Grab the bar with your palms facing you at shoulder distance.
2. To do a proper pull-up, arch your back slightly at the thoracic spine, squeeze your shoulder blades together, and pull your shoulders back.
3. Pull yourself up so that your chin rises just above the bar.
4. As you exhale, return to the starting position for 3 seconds. Make sure that when moving down, your elbows are parallel and do not diverge to the sides.

Quantity : 10–15 times.

Reverse close grip pull-up technique

Reverse wide grip pull-ups

Load: on the biceps and back muscles.

Projectile : horizontal bar or monkey bars.

How to perform:

1. Grab the bar with your palms facing you, with your hands shoulder-width apart or wider.
2. Pull yourself up, slightly arching your back in the thoracic spine. Pull your shoulders back and down, bring your shoulder blades together.
3. The chin should rise just above the bar.
4. Return to the starting position for 2-3 seconds and repeat.

Quantity : 10–15 times.

Wide grip straight pull-ups

Load : on the latissimus dorsi, basic mass exercise.

Projectile : horizontal bar or monkey bars.

How to perform:

1. Grab the bar with your palms facing away from you with a grip 20 cm wider than your shoulders.
2. Squeeze your shoulder blades together, lift yourself up and touch the bar with your upper chest. Your forearms should be parallel to each other.
3. Lower yourself smoothly and repeat again.

Quantity : 10–15 times.

A wide grip puts more stress on the back muscles

Pull-ups with corner

Load : on the abdominal and back muscles.

Projectile : horizontal bar or monkey bars.

How to perform:

1. Grab the bar with an overhand grip, shoulder-width apart.
2. Raise your legs parallel to the floor. The angle between the body and legs should be slightly less than 90 degrees. Do not make an absolutely right angle, because then your shoulders will have to be brought forward, and when pulling up this is traumatic for the joints.
3. As you inhale, bend your chest, move your shoulders back a little and pull yourself up as high as possible.
4. The chin should reach the bar.
5. As you exhale, lower yourself smoothly and repeat.

Quantity : 10 times, hold the corner for at least 10 seconds.

Hanging Corner

Typewriter

Load : on the biceps, triceps, back muscles, alternately on the right and left side. More effective than wide grip pull-ups.

Projectile : horizontal bar.

How to perform:

1. Grab the bar with an overhand grip, shoulder-width apart.
2. Pull yourself up until your chin is above the bar.
3. Move left and right like a typewriter roller, straightening each arm in turn along the bar.
4. Keep your chin over the bar as you move.

Quantity : up to maximum.

You can watch the technique of doing typewriter and pull-ups with a corner in our video:

Negative pull-ups with reverse grip

Load : almost all muscles - forearms, biceps, latissimus, gluteal, quadriceps.

Projectile : horizontal bar.

How to perform:

1. Jump, grab the bar with your palms facing inward and pull yourself up using the energy of the jump. The grip can be wide or narrow: adjust as desired.
2. Lower yourself slowly over 3-5 seconds.
3. When your arms are fully straight, release the bar and stand on the floor.
4. Repeat.

Quantity : 15 times. But the most important thing is not the quantity, but the slow descent!

High pull-ups on the horizontal bar

Load : on the abdominal muscles, back, biceps and triceps. The body rises to the bar at diaphragm level or to the waist.

Equipment : low horizontal bar, rubber loops to compensate for weight.

How to perform:

1. Grab the bar with a deep grip so that your knuckles point forward rather than up.
2. Take the correct hanging position: extend your arms forward, tilt your shoulders back, arch your back and push your legs forward. Lower your shoulder blades down and squeeze them together.
3. Pull yourself up from this position to the bar with your diaphragm, pulling not with your chest, but with your stomach. In this case, the elbows should be bent no more than 90 degrees, they should not move apart.
4. When your stomach touches the bar, hold for 2-3 seconds.
5. Lower yourself as slowly as possible.

At first, practice using one leg or even both legs. You need to master the exercise, remember the position of the body.

Pull-ups with double release

If you managed to do a high pull-up on the horizontal bar, then try to do a nice pull-up with a double pull-up.

Exit by force is similar to pull-ups on a horizontal bar

The point of the exercise is that during the execution the legs should be straight and the body should not sway. You can work with two grips.

Deep grip:

1. Bend your wrists inward and “throw” them over the bar. Please note that the “adhesion” to the horizontal bar is minimal here.
2. Pull yourself up and throw both elbows up.
3. Stretch your legs forward and tilt your shoulders.

Do everything slowly and without swaying, since your grip on the horizontal bar is weak.

Without a deep grip:

1. Grab the bar with a regular overhand grip, palms facing away from you.
2. Pull yourself up so that the bar is in front of you, not above you. Therefore, for this exercise it is important to be able to do pull-ups on the horizontal bar.
3. Help yourself with your legs and jerk to the top.

If you can’t get out by force yet, then just practice doing high pull-ups on the horizontal bar.

Have you warmed up? Time to get to work!

Now we go to the site. Hang on the bar and start pulling your knees towards your stomach, 10-12 times is enough for a start, then the number of repetitions can be increased. Then go to the children's sandbox, if its base is wide enough for the foot to stand, then use this children's element as a step platform. To get started, 10-15 steps are enough. If the base of the sandbox is narrow, then walk around the sandbox about 5 times, as if it were a thin log, and if you stumble, you will fall into the abyss. This exercise will have a great effect on your coordination. Then we go to the horizontal bar and try to pull ourselves up as many times as possible, but we need to give it 100%.

Upside down push-ups from a platform

Technique:

• We stand on the platform so as to form a 90-degree angle between our legs and torso.
• The legs are higher than the head.
• As you inhale, slowly lower yourself until your head touches the floor.
• As we exhale, we push upward powerfully.
• We fixate and repeat the movement.
• We move strictly vertically.

We do it seven times.

Be physically active in everyday, family and social settings. We underestimate the importance of physical education, but it is precisely this that can give a great impetus to development in professional activity and personal life.

Classic workout on the playground

Start an effective outdoor workout program for girls by warming up at home, or even better, start your workout in the shower! Yes, you heard right, a ten-minute warm-up shower, followed by 100 quick jumping ropes - and your body will be ready to take on physical activity. Don't forget to stretch your shins and knees - we don't want any injuries. Are you done? So now we can go to the playground. Trainers recommend starting with a good run, ideally 3 kilometers. But keep in mind that there is no need to torture yourself, after running you still have training waiting for you. Therefore, you can start with one kilometer around your house or a neighboring one.

Your run will be more effective if you start at a slow pace and finish at a faster pace. While running, watch your foot, try to land only on the front part of it. When the kilometer is behind you, go to the site and begin stretching exercises. First, stretch your calves and quads. And start using children's simulators, work efficiently, the way children do. And don’t be shy, climb spider webs, ladders, climb over bars on your hands, pull yourself up on your hands and use the full power of the playground for your own purposes.

Why is it hard to force yourself to go to the gym?

Everyone wants to be beautiful, slim and fit, muscular, or at least lose five extra pounds. But how often do I hear from “wants”, they say, there is no time to go to the gym, there is no sports uniform, there is no extra money, there are no normal sports complexes nearby. What don't you have there yet?

Come on, don’t stress, everything is fine, although in most cases these are all just excuses to somehow justify your inactivity. But I completely understand people and know very well how difficult it is to force yourself to go somewhere in the evening, after a difficult day at work, and start doing something instead of joyfully immersing yourself in the arms of your favorite sofa and “plugging” into the TV, game console, social networks and activities other fascinating but useless things. I went through this myself when I stopped training for eight months after the birth of my eldest son.

Why is this happening? There are no secrets here. The body simply provides exactly as much energy as a person expends day after day . Not a joule more. Our smart and, excuse me, cunning organism is configured to survive in any conditions and, in principle, it always tries to spend energy as economically as possible. That is why it can be forced to do additional work only by force of will, but gradually the body gets used to the new regime, giving out the appropriate amount of energy. Yes, you have to strain yourself, and it’s not easy.

Thus, a lazy person lying on the couch all day, a hard worker working hard at a construction site, or a programmer scribbling hundreds of lines of code will feel approximately the same in the evening, having spent completely different amounts of energy. That is, they are squeezed like lemons and there is not enough willpower to still force yourself to get out of your favorite den.

Well, ok, let's do without extreme sports and going to the gym. After all, in addition to the need to have some kind of equipment and extra money, you will find yourself in the company of strangers, it will be somehow awkward, and the inability to handle sports equipment will only increase nervous tension. By the way, it is precisely this moment of the need to integrate into a new social environment that scares many people away from going to the gym. But if you still decide to do everything in full, here is my article to help:

• I'm going to the gym. Which activity tracker to buy

If at the first stage we make do with little money, then we’ll set up a gym at home.

How to lose weight by exercising outside?

An excellent option would be the following weight loss training program for girls on the street. So let's get started:

• Monday – circuit training. The essence of it is to perform exercises in 5 circles, each exercise will be performed for 30 seconds, without a break. You can only rest between circles, but no more than two minutes. Only 4 exercises: running in place, plank, leg swings, squats.
• Wednesday is superset day. The meaning of such a workout is quite simple, two exercises are performed alternately without rest, 4 approaches each - this is a superset. You can only take breaks between sets and for no more than two minutes. The first superset is jumping over obstacles and a plank from 40 to 60 seconds. The second superset is leg raises to the chest on the bar and 10 squats. The third superset is bending forward first to one leg, then to the other and hyperextension 15 times. The fourth superset is a shuttle run and 15 crunches.
• Friday - no circles or scary sets, exercises are performed in order, at a normal pace. So, the exercises are as follows: 4 sets of 15 times of pulling the knees alternately to the chest from a lying position, lunges on each leg 20 times, 4 sets of push-ups 5-10 times, squats 20-30 times, plank - 40 seconds.

For such a training program you need to allocate only 3 days a week and a maximum of half an hour of time.

Progress will be difficult to achieve, but it is possible

Progress in these exercises (where the #1 goal is to gain muscle mass) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you perform the exercise with to create a progression of loads that needs to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells.

Luckily, this won't be a problem early on, as there are 2 great ways to increase your load.

The first step is to move from simple exercises to more complex ones (for example, from assisted pull-ups to simple pull-ups). Great. After this, progress in repetitions is necessary. For example, if you can only do 3 sets of 5 reps for some exercises, you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point, the exercise variations will end and you will no longer be able to add reps, since there will be a high risk of starting to train for endurance rather than for muscle growth.

So what should you do then? Well, you either keep doing what you're doing and never get stronger, build muscle, or figure out a way to increase the load. For example…

• Sports vests with weights;
• Weighted belts;
• Stiffer rubber bands;
• There are rings, TRX loops and others;
• A backpack filled with books;
• Affordable and easily adjustable dumbbell sets designed to save space.

Depending on the specific exercises, there will almost always be some way to make them harder: adding some extra weight or simply making the exercises harder so that the load progresses and the muscles continue to grow.

You just need to think a little to understand the approach to each exercise you do. This is the whole key to effective training.

If you don't do this, you will end up like most people who work out at home without much thought about weights or special equipment... forever stuck at the same weight and muscle size, doing the same thing without changing anything in your training program .

Not fun at all!

Everyone who works out at home has different training conditions and equipment, and they all ask the same question... can my workouts be effective for muscle growth?

The answer obviously depends on what exactly (what equipment) the person will be working with. But if I had to just guess, I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.

When is the best time to practice?

In fact, there are no specific recommendations on when it is better to exercise, in the morning or in the evening. It all depends solely on your schedule, body characteristics and many other individual factors. The effectiveness and efficiency of training does not depend in any way on the time of day. However, there are recommendations that relate to the time of year and weather. For example, in summer and spring it is not recommended to train at lunchtime under the scorching sun; do the exercises either in the morning or in the evening. Don’t forget to adjust your diet for your workouts; it is advisable to allow one and a half to two hours between meals and workouts.

Rules

When performing a set of physical exercises, you must adhere to the basic rules that will help you achieve better results in a short time. In fact, there are not so many of them, so it won’t be difficult to remember:

• do not eat food an hour before training and the same time after it;
• throughout the lesson, drink water several times in small sips;
• do not overload yourself, but also do not be lazy, each exercise must be performed at least 8 repetitions in 3-5 approaches;
• make sure you are breathing correctly, inhaling through your nose and exhaling through your mouth;
• Before starting class, warm up thoroughly;
• at the end of the workout, stretch all the muscles (it is advisable to stretch not only the groups involved, but all together).