street workout to get you started
Maybe you are someone who has just got into fitness and you think that joining a gym can be a bit of a hassle. Well, the good news is that you don’t need to go to a gym and spend hours to get in shape and if your goal is to only get fit and stronger. Many people think that there’s no alternative to getting fit than to rather just join a gym. And then they just get lazy, not doing anything at all. But there are a few people who wake up really early in the morning, striving to get fit and go out for a run to their closest park and just rejuvenate on their goals.
If you are someone who is already motivated enough to go and get things done to achieve a set goal but you are still just limited to running and you feel that it is not getting you anywhere closer to your goals then this workout is for you. This beginners’ street workout program is designed to help you get stronger and will eventually help you out on your fitness journey. The workout focuses on getting your full body worked out which will help to increase your stamina and will help you get toned up. Well, that’s not all; it will help you break the monotony of just running out and going to the same spot every day.
The main goal of this street workout is to work your whole body which will eventually help you get stronger. The workout mainly focuses on body movements and you will not need any equipment to perform the routine, except for a park bench and a pull up bar. This workout is performed in a circuit manner where you go from one exercise to the other with as minimal rest as possible. The suggested rest between each exercise will vary according to your level of fitness but aim to keep the rest period below 1 minute. The whole circuit is to be performed for a complete 3 sets with 2 minutes of rest in between each set.
Workout goal: full body/getting stronger
Duration: 5-6 weeks
Frequency: 3 times a week
1. JUMPING JACKS [30 SECONDS]
These will serve as a warm-up and will get your blood pumping through out the body.
2. LUNGES [10 REPS EACH LEG]
Lunges are one of the best ways to work on overall lower body development and will help in improving lower body stability
3. L-SIT HANG [3 SECONDSx5 REPS]
This core engager will make sure that you will develop a stronger core which will help in increasing your overall strength
4. PUSH-UPS [10 REPS]
Push-ups have to be one of the most commonly used upper body strength builder. These will work your chest, shoulder and triceps.
5. PULL-UPS [3-5 REPS]
Everyone would love to have a V-tapered body structure and pull-ups are what build a solid foundation to give you that strong sculptured back.
6. SEATED DIPS ON CHAIR OR BENCH [10 REPS]
Being a whole-body workout, we cannot miss out on working in your arms. Dips are an amazing way to get your arms pumped and emphasize on strengthening the triceps
7. SIT UPS [10 REPS]
The sit up is one of the most common abdominal exercises. This exercise is an easy and effective way to train your abs.
8. STEP UPS [15 REPS]
If you want to feel the fire in your abductors, quads, calves and glutes, using step up leg exercises will definitely heat things up.
8. SECONDS PLANK [30 SECONDS]
The plank is a great way to strengthen your core body. With this exercise you train your abs, arms, and back.
Note: This is a workout routine designed for performance and every individual will have varying strengths and weaknesses. If this regimen feels difficult then you can play around with the repetitions and increase resting periods to catch your breath. However, if you think this isn’t challenging enough, you can always add in more repetitions and reduce the rest periods to increase the intensity of the workout. Also, overtime, the human body adapts to the resistance, so you will need to progressively overload yourself in order to get results.
WORDS: PRASHANT MANANDHAR | PHOTOS: GAURAV XHOMPATE SUNUWAR | ATHLETE: NISHANT M. PRADHAN | LOCATION: NARAYAN CHAUR, NAXAL