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5 Great Outdoor Bodyweight Workouts to Build Conditioning and Strength

Outdoor bodyweight workouts are simple because they require very little equipment, yet highly effective in the way that they test and improve mental willpower, endurance and strength.

The following workouts are each designed with a specific purpose in mind. They will help you to burn fat, build solid abs, strengthen your core, improve your upper body or legs depending on which one you select. They will all significantly help you to improve your conditioning.

SprintSource: Finn Eidam
Fast and effective workouts

Sometimes it is impossible to get to the gym, so that is when these workouts will especially come in especially. Other times it is refreshing to take your training elsewhere, out into the natural world. The shift in perspective helps keep your workouts fun and varied, as well as keep you healthy and move you further towards your goals.


Just because these workouts involve simple exercises, it is still significantly important that you maintain correct form at all times. This will help to make the movements more efficient, alongside keeping you safe and injury free.

Outdoor Bodyweight ExercisesSource: Finn Eidam
Train in style

Remember to also wear suitable clothing that will keep you warm such the as the adidas Freelift collection. The Hoodie, tights, t shirt, shorts and sports bra are all designed to maximise warmth, performance, style and efficient movement.

athlete in hoodySource: Finn Eidam
Crafted for performance


Five rounds

  •         10 Pull Ups
  •         20 Burpees
  •         30 Squats

SquatsSource: Finn Eidam
Keep pushing until the finish!


This conditioning workout is designed to enhance your engine and strengthen your legs.

Repeat three times

  • 100m sprint
  • 50 Lunges
  • 50 Step Ups
  • 50 Mountain Climbers
  • 400m slow paced recovery run

This workout is great for testing your ability to perform with a high heart rate, and to stay focused when it starts getting tough.

HoodySource: Finn Eidam
The adidas FreeLift Climaheat hoodie


This bodyweight workout is a great combination of ascending and descending reps, intertwined in a way that will really test and improve your fitness. The rep scheme is deceiving as it switches back and forth between the two exercises throughout the workout.

Feel free to substitute the Push Ups for another movement (Sit Ups, Leg Raises, etc) if the workout is too daunting or difficult for your current ability level. Make sure to warm up up your body properly first.

  • 100 Squats
  • 25 Push ups
  • 75 Squats
  • 50 Push Ups
  • 50 Squats
  • 75 Push-ups
  • 25 Squats
  • 100 Press Ups


The adidas FreeLift design allows for a full range of motion so you can perform movements such as Overhead Squats and Pull Ups without the tee and FreeLift Climaheat hoodie riding up.

Additionally the Climaheat Beanie and Gloves are perfect accessories for keeping your extremities warm, especially important as we move into the autumn months.

GlovesSource: Finn Eidam
Keep yourself warm

  • The sweat-wicking climalite® fabric that pulls moisture away from your skin and dries quickly.
  • Fabric features a mélange effect for a modern, textured look, with colour that flows from light to dark.


Don’t rush this workout. Focus hard on maintaining excellent form and consistency throughout all exercises. This is a superb way to strengthen your core and build abs.

Four rounds of the following:

  • 15 V Ups
  • 15 Crunches
  • 30 second Hollow Hold
  • 30 Hollow Rocks

Sit UpsSource: Finn Eidam
Sculpt your core


Set a timer for 10 minutes then work through the following exercises in order. Once you reach the end simply return to the beginning and start again. Keep going for the full 10 minutes.

  • 30 Crunches
  • 30 Russian Twists
  • 20 Reverse Crunches
  • 30 second Plank
  • 30 second left side Plank
  • 30 second right side Plank
  • 30 Flutter Kicks

BOXROX Senior Account Manager Clemens: “We had the chance to test the full collection ahead of the official launch and are pleasantly surprised. Staying warm during outdoor training in autumn is essential. The Alphaskin 360 Seamless Tights are not only a great eye-catcher but keep you warm while being not too restrictive, giving you a great feeling of freedom in your hip area.”

“My training partner loved The Halter Bra 2.0 with its great design and full support during body-weight movements. The Freelift Tee is light, feels super comfy yet kept me warm while the 4KRFT Shorts are as their name suggests: SUPER STRONG! I really liked their two-part design. My favourite part of this collection is definitely the Freelift Climeaheat Hoodie. Best long-sleeve hoodie we ever tested for outdoor training! If you are looking for some great apparel for your outdoor training in the cold, you’ve got a great choice right here.”

editors picksSource: BOXROX



Burpees are an incredible functional exercise. They require next to no technical skill, so become all about mental toughness. Grit your teeth and get comfortable with the uncomfortable.

Build that engine

Air Squats

A tremendously useful and important movement, the humble squat is a highly effective full body exercise. You can mix it up by adding in different variations, or designing your own workouts. Each will provide a slightly different stimulus and require alternative ranges of motion and mobility.

Squat Variations

  •         Kossack Squats
  •         Pistol Squats
  •         Jumping Squats
  •         Goblet Squats
  •         Bulgarian Split Squats


Unilateral work is often an area of fitness that many athletes overlook.

Unilateral exercises are important because we all generally have one arm and one leg that is more dominant and stronger than the other. Close your eyes and let yourself fall forward. The leg that comes up first to break your fall is your dominant leg. These limbs are often up to 15% stronger than their counterpart.

Jumping Lunge

One side can compensate for some weakness in the other, but any great imbalances can predispose an athlete for injury. You can lower your risk of injury immensely by adding some unilateral movements into your training, even if it is only once or twice a week. Stay stylish and warm in The adidas Freelift Hoodie, tights, t shirt, shorts and sports bra.

Lunge Variations

  •         Clock Lunges
  •         Reverse Lunges
  •         Lateral Lunge
  •         Curtsy Lunge
  •         Jumping Lunge

Bodyweight exercisesSource: Finn Eidam
Stay fit all year round

Press Ups

Another movement that should be a staple exercise for all athletes. The Press Up is a simple and effective way to build upper body strength. Make sure to keep your core and glutes tight when you perform Press Ups.

Press Up Variations

  •         Diamond Press Up
  •         Wide Press Up
  •         Clapping Press Up
  •         Dead Stop Press Up
  •         Spider Man Press up

Sit Ups

Sit Up Variations

  •         V Up
  •         Crunch
  •         Reverse Crunch
  •         Russian Twist
  •         Dead Bugs

These bodyweight workouts are perfect for performing outdoors so grab a buddy and get training! Enjoy the time outside and the healthy fresh air.

Remember to always concentrate on form and to dress right for the challenge ahead. Feel free to switch up and customise the workouts above to suit your own goals and training. Have fun…

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