Build A Strong Body with Outdoor Circuits

Amp up your outdoor fitness program by adding circuit stations.


Val Salinas

8/11/20232 min read

a woman sitting on the ground with her legs crossed
a woman sitting on the ground with her legs crossed
  1. Begin in a push-up position

  2. Fully extend your arms to lift your body off the floor

  3. Elbows and knees straight, body elongated, with your weight resting only on your palms and the balls of your feet

  4. Engage your abdominal wall

  5. Very slowly, bring your right knee towards your chest (don’t let your foot touch the floor).

  6. Don’t let your lower back sag when your knee is coming toward your chest

  7. Alternate each side for one rep

  1. Separate your legs shoulder-width apart and turn your feet out slightly

  2. Lower your body into a deep squat

  3. Keep your body weight on your heels and your back with a slight tilt forward at the bottom of the squat

  4. Pushing through your heels and straightening back up

  1. Begin in a plank position with your forearms and toes on the floor

  2. Keep your torso straight with no sagging or bending in your lower back

  3. Keep your head relaxed and eyes focused on the floor

  1. Start in a stride position

  2. Keep your body upright

  3. Engage your abdominal wall

  4. Keep your arms by your side

  5. Your left knee is at a 90-degree angle

  6. Lift your right knee towards your chest

  7. Repeat with the same leg

  1. Sit on the ground or bench

  2. Place both arms a few inches from your hips

  3. Extend your legs forward (further away is more challenging and closer is less difficult)

  4. Slowly lift your hips off the floor

  5. Keep your head in the neutral position

  6. Hold this position

Reverse Planks
Reverse Lunge - Knee Lifts
Walk Out Forearm Planks
Mountain Climbers

To take your outdoor fitness routine to the next level. Add circuit stations to your walking, running, or hiking workout to give you a full-body training workout that helps burn more calories, build muscular strength, and improve endurance.

No equipment is needed, just your energetic attitude and body.

According to the American College of Sports Medicine (ACSM), individuals should engage in strength training at least 2-3 times per week, on days that are not consecutive, and complete 8-10 exercises per session.

To meet the ACSM recommendations, aim to do at least 150 minutes of cardio weekly.

You can achieve this by either doing 30-60 minutes of moderate-intensity exercise for five days or 20-60 minutes of vigorous-intensity exercise for three days.

If you want to focus on muscular strength and endurance, these bodyweight movements will make your body work hard and burn those extra calories.

Check out my go-to bodyweight exercise stations, which I incorporate 2 to 3 times weekly with my runs.

Example Stations

First station > push-ups, lunges, and dips, then run for 5 minutes.

Second station > mountain climbers, squats, burpees, then run for 5 minutes.

Repeat the process for a total of 3-5 blocks.

To get the best results from your workout, include the following:

3-5 stations

8-12 repetitions for each exercise

A minimum of 3 body parts at each station to get a total body workout

***Remember to always consult with your physician or Fitness Professional before starting any new fitness workout program.

  1. Arms are shoulder-width apart

  2. Engage your abdominal wall

  3. Slightly retract shoulder blades

  4. Lower your chest towards the floor

  5. Push off slowly to starting position