Nine Park Workouts for the Gent Who Hates the Gym

Let's take this outside, shall we?

By Shari Gab

Nine Park Workouts for the Gent Who Hates the Gym
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26 September 2017

You know what they say: where there’s a will, there’s a way.

That’s especially true when we’re talking about trainer Will Torres of the Manhattan fitness studio WILLSPACE.

Torres, a 20-year veteran, is known for his results-oriented workouts via “Re: Training” movements, a cutting-edge proprietary methodology based on full-body precision. Valuing quality over quantity, the studio is adept at delivering measurable and lasting transformations.

And because with the swelter behind us and the season is prime for takin’ your routine outdoors, we caught up with Torres to run through nine exercises you can do at the park that’ll keep you lean and trim.

Best part? No equipment required. 

Straddle Toes to Bar
With a strong grip and your eyes on the bar, push forward and pull your legs up into the bar. Keep legs wide and as straight as possible. Then slowly lower legs. Pushing into the bar activates lats and better engages your core. Remember: control your movement. Do your best not to swing. Repeat 12 - 15 times.

Burpee Pull-Up
Place your hands on the floor,  jump feet back and lower body to the floor. Next, drive your hands into the ground and push body away from floor and jump feet forward and outside of your hands. Then, you're ready to jump up towards the bar. Grab the bar and pull chest towards the bar, keeping elbows turning in towards ribs and lower body and drop back into a burpee. Repeat 10 times.

Deep Squat with Leg Reach (AKA Testing the Waters)
Begin in a deep squat and then slowly shift weight to right leg and reach your arms towards the right. Reach left as far away as possible and gently make contact with the floor. Then, pull the leg back and lower into a deep squat. Repeat on opposite side 10 - 20 times.

Push-up with Glide
Begin with arms locked, legs straight and feet shoulder-width apart. Next, slowly lower body by bending the left elbow. While shifting some weight to the left hand, simultaneously glide right hand out as far as possible. Bring chest close to the ground and then reverse the position by driving your left hand into the ground. And slide right arm back to start position, on top of the pushup. Continue this on opposite side. Repeat 6 - 10 times.

Dips
Start with your arms straight and thighs pressed together. Bend your elbows and lower your body towards the ground until your biceps touch the forearms. Continue by driving into arms and straightening your elbows. Repeat 5-15 times.

Pistols
Begin by standing on one leg. Bend your knees and lower into a deep squat while simultaneously lifting opposite leg away from ground, allowing the hamstring to make contact with calf. Then, straighten your leg and repeat on the opposite side. If your flexibility is good, attempt pistols on the ground. Repeat 5 - 10 times.

Wall Ball Boxing
The goal here is to get as many hits against the wall as possible. To start, throw a tennis ball against the wall and, with a clenched fist, hit the ball against one and then catch. Repeat this 10 times on each arm. Build up to 2 hits, then catch, then 3, 4 ... Play for 10 minutes and remember — smile — it's just a game.

Skin the Cat
Begin by hanging. Then, ball up by pulling knees into chest and beginning to rotate body over. With a strong grip, allow your head and chest to face the floor and slowly lower your legs towards the floor. This allows your biceps and chest to stretch. Then, reverse your position by pulling your knees back into the chest, balling up and then lowering your legs back to the ground. Initially, a tight upper body will resist stretch, so be patient. Repeat 2 - 5 times.

Wall Walks
Begin in a plank position, pressing thighs together, tightening abs and flutes the entire time. Step your feet onto the wall and take small steps with hands towards the wall. With arms straight, see how close to the wall you can get. Nothing should touch the wall except for your toes. Pause and reverse the pattern, finishing back in a plank. Repeat 3 - 5 times.

lead photo courtesy of  Georgia Nerheim

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