Indoor Outdoor Workouts 14 Moves 5 Options Countless Benefits
We all need simple indoor outdoor workout options for variety or out of necessity. Here are 14 moves you can combine into 5 options for countless benefits. In fact you could combine these 14 moves into countless workouts too but that’s a whole other post, Be sure to check out the exercises slideshow and exercise comparisons after the videos to find out the main differences between the exercises.
Outdoor Workout Options
Option 1: Perform as many reps as you can do with good form for as many rounds as you can handle of all the exercises listed for 15 minutes.
Option 2: Split up your exercises into supersets and perform 2 exercises back to back for 3 rounds then rest then repeat with the following two and so on.
TRX Squat to Row
TRX Balance Lunge
Plank Push Up (hands on floor or bench)
Jump Rope Intervals & Rolling Rope Intervals (** or sprints and jacks)
Banded Leg Lower to Bridge Abduction
Band Kneeling Crunch
Indoor Workout Options (video is here)
Option 1: Perform 10 reps of each exercise in a circuit. Rest 30 seconds and repeat two more times.
Option 2: Perform 5 reps of each exercise and repeat 5 times with no rest between exercises or circuits.
Options 3: Split up the exercises into two circuits. Perform 10-12 reps of the first 4 in a circuit for 3 rounds then finish up with 12-15 reps of the last 3 in a circuit for 2 rounds.
Lat Pull Down
Medicine Ball Lunge
Dumbbell Chest Press
Kettlebell Sumo Squat
Step Up Knee Raise
Medicine Ball Counter Rotation
Bent or Straight Leg Lowers
Indoor & Outdoor Exercises of Same Movement Patterns Comparisons:
Cable Lat Pulldown vs Banded Pull-Up
Of all the pics in the slideshow this comparison is probably the most obviously similar. Even the names sound similar and believe it or not both exercises intimidate the hell out of most of my female clients but the biggest difference here is how challenging it is to work with a machine or with your own weight.
For some women the machine is a giant hassle, from finding the right grip attachment to replacing the one that was left on the cable by someone else, to getting up from the machine without letting the stack slam down and the bar go flying. Honestly gym machine training is rarely the hassle free time you think it’s going to be which is why I prefer my clients to just do standing cable rows or bench dumbbell rows.
But what about those dreaded pullups?!!! Yes those are intimidating too but believe it or not some women master them a lot faster than cable or plated pull machines. Once they get past the fear of being in a bungee type situation pull ups are so empowering you’ll never want to stop doing them. But if these are too much for some women there’s always bodyweight rows with straps which so many women also find incredibly fun and satisfying.
Bench Dumbbell Press or Dynamic Plank Variations
Compared to the pulling pattern the push pattern is way easier to do whether indoors or outdoors. Most clients can push weight from a reclined position and most clients can plank or learn to plank quickly so with these two versions of the push pattern the difference is really in how much core is involved.
With reclined (supine) push exercises the core works minimally. The bench or floor is doing all the stabilizing which is why functional trainers tend to have clients do this move on a ball instead of a bench. With face down (prone) press work the core is working hard and so is most of the body which means more calorie and fat burning plus better coordination, posture and so many other benefits.
Kettlebell Squat or TRX Squat Variations
Med Ball Lunge or TRX Balance Lunge
With squats and lunges the movement is so similar that any differences between indoors or outdoors versions is negligible. If we were to compare these patterns with those plate loaded machines that allow your core to snooze while you work the legs, then that might be a huge difference but since we rarely use lower body machines because they are pointless for building functional strength we can just get on to the next three moves which are the least similar in look and feel.
Counter Twist Core Work or Standing Twist Core Work
Step Up Cardio Intervals or Jump Intervals
Decline Bench Knee In or Standing Ball Knee In
All the indoors or outdoors versions of these last three movement patterns are hard for a majority of clients. Even my fittest clients find ALL this stuff challenging but that is the point isn’t it. The challenging exercises are what transform your body and there’s no room for slacking.
Unlike a cardio machine where you can read a book, watch tv or chat on the phone (yeah ALL those are common in the gym) a twisting lunge to ball knee slam won’t let you coast. A step up drill or jump rope drill requires all your focus and drive. A decline bench knee in or standing lunge knee drive are both going to burn like crazy and require so much more effort than the ab machine at the gym designed to bulk up your core like a bodybuilder.
The biggest difference with the indoor and outdoor versions of these moves is with gear used. Indoors a step might work better but outdoors if a rope or air jacks don’t work there’s always a step somewhere to use. Same with core.
In the gym a floor exercise or bench exercise is just more practical but outdoors the floor can be wet or covered in ants so standing core can work better. And with twisting moves the gym floor versions might look more friendly but honestly they can be just as hard as any standing twists even the ones that don’t include lunging or squatting.
Ultimately all 14 of these moves are what real fitness is all about whether in the park or your garage, backyard or living room or my home gym. There are differences in gear but the movement patterns are the same because we train movements not machine exercises. Need a workout plan to get started? Get Started with my Essential Movement plan
