Workout help

[A Revolutionary Tool]

I decided I was going to start working out at the park down the street and need some advise. I don't want to pay for a gym membership so I have some benches, a jungle gym, a basketball court, and a lot of grass and space to run. What are some workouts I could be doing that build body strength without all the crazy equipment.

[The Jay]

I have just the thing for you: 5-10 sets in a row of the following: 25 squats, 15 burpees, 15 pushups, 20 mountain climbers, 15 sit ups, and 5 pull-ups. Good luck muahahaha!

[Vladimir Innit Lenin]

Body-weight exercises are great for building strength.

Generally, i'd start out by doing 3 or 4 sets of the following, aiming for 8-10 reps in each, with a fairly long (1-2 minutes) rest period in between, as the idea of building strength is that you can lift lots/lift your bodyweight many times, rather than pushing yourself to failure on lower weights/lifting your bodyweight fewer times:

Normal grip press ups (primarily for chest, secondarily for triceps)
Wide grip press ups, with fingers pointing outwards (primarily for back and biceps)
Narrow grip press ups, with fingers touching together (primarily for triceps, you'll be lucky to get 8-10 from the start with these).

Squat jumps, for explosive power. Make sure your back is straight and upright, and your knees never go in front of your toes, otherwise you'll injure yourself.
Lunges.
If you have access to the right equipment, then add chin ups/pull ups as well. Make sure you use the full range of movement (i.e. in the down phase go down until your arms are almost but not quite locked straight, and in the up phase make sure you pull your head above your hands).

Also consider core strength, so plank, side plank, medicine ball throws etc. Core strength will help hugely with your general body strength, and with helping you to lift bigger.

I wouldn't bother with sit ups, they are hugely inefficient and can fuck with your back. Working with a medicine ball/doing lots of variations of the plank are much more efficient in terms of building core strength, and much better for your spine.

[A Revolutionary Tool]

Thanks for the advise, this is exactly what I was looking for guys.

The Boss, when you say press ups is that the same thing as a push up?

[Ele'ill]

push ups are great

pull ups are great

squats are great

core work is great (do elbow to knee bicycles followed by holding planks)

jogging

hill sprints


you will be in good shape

[RedBen]

High Intensity Interval Training(HIIT) runs(short all out sprints with jogging intervals), seal push ups(drop, pushup, do a sort of jumping jack thing with your legs jumping out ward, then inward again from the push up position, return to starting position.) jumping jacks, atomic sit ups, jacknknives, knee ups, planks, overhand wide grip pull ups, close hand underhand chin ups, incline push ups(feet on high point, hands on ground), tricep push up, dive bomber push up, dips between monkey bars if necessary... just some suggestions.

[Vladimir Innit Lenin]

The Boss, when you say press ups is that the same thing as a push up?

Yup.