The List

Hanging out drinking my morning coffee and doing a little brainstorming. The question: what exercises should make up the core of my workouts for the OutdoorFitnessProject? In an effort   to optimize everything, these questions are constantly on my mind. I know, strange. I have had more than one debate on the “if there was only one exercise” question. Obviously deadlifts, I don't know how you could disagree. I digress. There are two reasons why I am doing this. I will use the exercises below when writing my bi-monthly training plans and it will serve as a reference for you. 

To create a specific and balanced list of the best bodyweight exercises, you need to categorize  types of exercises. I did this by breaking down bodyweight movements into three categories: isometric, plyometric, and resistance.  

Quick refresher

Isometric holds are static. These include handstands, front levers, planks, etc. 

Plyometrics are explosive movements.  These include box jumps, squat jumps, plyo push-ups. 

Resistance includes your standard push ups, handstand push-ups, pistol squats.  

I follow a standard structure for my bodyweight training routines and switch up exercises every 8 weeks. This is a smart way to set up bodyweight routines as it provides the consistency necessary to progress and build strength. One of the most common pitfalls in training is inconsistency in following a routine. If you are not consistent, you will never get the full benefit out of strength training.  

Routine is structured like this: warm up, iso holds, resistance, plyometrics. I do not include plyometrics on every workout, but that is decided ahead of time and included in my plan. 

Exercise list to pull from: 

Iso holds:

Handstands

Planks-all varieties

Front lever

Back lever

Planche - frog stands, etc. as planche’s are tough

Bridge

 

Bodyweight Resistance:

Squats

One leg squat variations: Pistol, skater, etc.

Push-ups: all variations

Handstand push-ups

Pull-ups

Chin-ups

Muscle-ups

Rows

Upside down shrugs

Bodyweight curls

Dips

Lunges

Leg curls

 

Plyometric Exercises:

Box jumps

Box sprints

Long jump

Lateral jumps

Plyo Push-ups

Mountain climbers

Burpees

High knees

There are many more great exercises, but these are some of the best. I will continue to edit my list throughout the year. My goal is not to have a laundry list of every exercise, but to have a list of the most productive outdoor exercises. If you would like to share an idea, leave a comment or shoot me an e-mail using the link below.  

Take action, get active!