12 Bodyweight Exercises To Get Ripped Outside
Try These Moves To Get Lean Outdoors
On today’s episode of Live Lean TV, I’m sharing 12 bodyweight exercises to get ripped outside.
1. Stationary A Skip
The Stationary A Skip is an excellent full body dynamic warm up drill.
To get started:
- Begin the movement by lifting one knee up towards your chest while simultaneously completing a mini hop off the ball of the foot on the ground.
- As you bring your knee up, swing your opposite arm forward with your elbow bent close to 90 degrees, while driving your other arm back.
- Land softly on the ball of your foot while stepping your other foot down to the ground.
- Immediately repeat the same movement on the other side, lifting your knee up towards your chest while quickly hopping off the ground with the ball of your other foot.
- Continue alternating legs in a fluid and rhythmic motion, aiming for a moderate to fast pace, while concentrating on landing on the balls of your feet.
- Repeat for time or reps.
2. Squat With Press Out
The Squat with Press Out is a full body exercise that targets the lower body, including the quadriceps, hamstrings, and glutes.
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If you want to add weight, complete the dumbbell goblet squat with press out to add more resistance to the shoulders, chest, triceps, and back muscles.
To get started:
- Stand with a shoulder width stance, with toes slightly angled out, and your arms bent with your hands in front of your chin.
- Lower your body by pushing your hips back and bending your knees until your thighs are parallel or lower to the ground.
- At the bottom of the squat, extend your arms by pressing your hands out parallel to the ground, then bend your elbows to bring your hands back towards your chin.
- Push your feet through the ground to rise back to standing.
- Repeat for reps.
3. Single Arm Overhead Forward Lunge
The Single Arm Overhead Forward Lunge is a bodyweight leg exercise that targets the quadriceps, hamstrings, and glutes.
By keeping one arm extended into the air, it also improves core stabilization and balance.
To add resistance, complete the single arm overhead dumbbell forward lunge by holding a dumbbell in the arm extended overhead.
To get started:
- While standing, raise one arm above your head, with your palm facing in.
- Focus on keeping your elbow close to your ear throughout the movement.
- Take a step forward with the opposite leg and lower your hips straight down until your front thigh is parallel to the ground.
- The overhead arm should stay straight and close to your ear throughout the movement.
- Push your planted foot through the ground to get back to standing.
- Repeat with the same leg for the desired number of reps.
- Once you finish the reps, raise the other arm overhead, switch lunging legs, and repeat.
4. Crunch To Oblique Crunch
The crunch to oblique crunch also known as the side bend, is an ab exercise combo that targets all areas of the abs.
To get started:
- Lie down on your back with your hands behind your ears, knees bent, and feet flat on the ground.
- Complete a crunch by contracting your abs and curling up so your shoulders are off the ground.
- Ensure your neck is in alignment.
- This means do not curl pull on the back of your head to crunch.
- Pause at the top of the crunch for 1-2 seconds, then contract your obliques by bending to the side so your elbow moves towards your hip on the same side.
- Reverse the side bend while still staying in the crunch position, and repeat on the other side.
- Come back to center, and reverse the crunch position back down to the ground.
- That’s 1 rep.
- Repeat.
5. Prone Cobra
The Prone Cobra exercise is a good lower back static exercise that can be done anywhere as it doesn’t require any equipment.
To get started:
- Lie down on the ground, facedown, straight legs, with your arms by your sides, palms down.
- Contract your lower back and glutes to raise your upper torso and legs off the ground so the only thing in contact with the ground are your hips.
- As you rise up, rotate your arms so your thumbs point to the sky.
- Hold this position for a desired period of time.
6. Oblique V-Ups With Arms Crossed
Oblique V-Ups With Arms Crossed are a great no equipment exercise that targets the sides of your abs.
The range of motion is short, but you’ll feel a really good contraction.
To get started:
- Get down on the ground, lie on your side, extend your legs, and fold your arms across your chest.
- Keep your legs together and lift them off the ground while raising your top elbow towards your hip.
- Pause at the top and really feel that contraction.
- Complete the reps on one side, then flip over and repeat on the other side.
7. Snow Angel Sit Up
The Snow Angel Sit Up is an exercise that targets the muscles in your abs.
Completing a snow angel with your arms at the bottom of the sit up helps improve shoulder mobility.
To get started:
- Lie down on the floor on your back with your knees bent and feet firmly planted flat into the floor, with your arms extended behind your head, palms facing up.
- Complete a snow angel by moving your extended arms down and out to your sides, then reverse the movement to bring your extended arms back behind your head.
- Once your hands touch, exhale and contract your abs and complete a sit up, while keeping your arms extended in front of your body.
- Under control, lower your upper torso back to the floor, then position your extended arms overhead.
- Complete another snow angel followed by the sit up.
- Repeat for reps.
8. Side Jackknife
The Side Jackknife is a great abs exercise that primarily targets the obliques.
To get started:
- Lie down on your side with your feet on top of each other.
- Place your top hand on the back of your head.
- Plank up on your side by raising your torso up on your bottom elbow and forearm.
- Lift your legs towards your elbow, pause, and slowly lower them back down.
- Repeat.
- Switch sides after you’ve completed all your reps and repeat.
9. 40 Yard Dash
The 40 yard dash is a fast and explosive run on the field.
This exercise demo is not intended to teach you the technical aspects of improving your sprint mechanics.
It’s simply to show you how to complete the 40 yard dash as an exercise in your workout program.
To get started:
- Line up at the start with both feet on the starting line.
- Step one foot back directly behind the other foot, then step back with the front foot beside the back foot.
- Drop down to one knee, with your knee in alignment with the heel of your front foot.
- Lean forward to place both hands on the ground behind the line, with your fingers pointing out.
- Raise your hips up, then pull one arm back to your side to get into the three-point stance, with 80% of your weight on your hand touching the ground.
- Explode out of the start by driving your feet through the ground and swinging your arms for momentum.
- Continue running as fast as you can until you sprint through the 40 yard finish line.
- That’s one set.
- Walk back to the starting line, rest for the desired time, and repeat for as many sets as indicated in your program.
10. Agility Ladder One Step Drill
The Agility Ladder One Step Drill is a light fast feet drill that works on improving agility and footwork.
To get started:
- Step one foot into the first box, then quickly move forward as you tap your opposite foot into the next box.
- As you move through the ladder, your arms should be bent at 90 degrees, with a quick pumping motion.
- Continue to quickly move up the ladder, as you pick your feet up just high enough just to get over the stick.
- To move your feet as fast as possible through the ladder, your weight should be over your toes, with your body leaning forward, and your core tight.
- Once you reach the end of the ladder, turn around and go back through the ladder.
- Repeat for reps or time.
11. Agility Ladder Forward Ickey Shuffle
The Agility Ladder Forward Ickey Shuffle is an excellent cardio drill that works on foot speed, agility, and increases calorie burning.
To get started:
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- With the agility ladder in front of you, stand to the side of the first square.
- Step laterally into the square one foot at a time, then immediately step to the other side of the square with your outside foot.
- Then place the outside foot into the square ahead, followed by the opposite foot.
- Continue this, moving as fast as possible until you reach the end of the ladder.
- Once you reach the end of the ladder, turn around and repeat back to the starting point.
- Repeat for reps or duration.
12. Tour De Stade Stadium Stairs
The Up And Down Stadium Stairs exercise, also known as the Tour de Stade or tour of the stadium, is a challenging and effective cardio workout where you run up and down all the stairs in every section of the stadium.
To get started:
- Begin at the bottom of the stairs.
- Step up onto the first stair with one foot.
- While keeping your core engaged, maintain a slight forward lean as you continue climbing up the stairs in a controlled and steady manner, alternating the leading foot with each step.
- Once you reach the top of the stairs, immediately descend back down, carefully stepping down each stair.
- Immediately move over to the next aisle, then run up the stairs again.
- Repeat running up, then coming back down the stairs for every aisle in the stadium.
There you go.
That was just a little insider look into today’s bodyweight cardio workout at the track.
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Questions For You:
- How many of these 12 bodyweight exercises have you tried?
- How often do you workout outside?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.