In this video, I go over 21 different exercises you can do at the park or at home if you don't have anywhere else to go. These drills don't require a pull up bar and are great for beginner and intermediate level.
All you need is a simple jump rope (for a cardio warm up) and a light resistance band.
Here is the workout summary with the time stamps.
1/ Jump rope - 6 variations: 0'
-Classic jump with both legs and alternating legs
-One foot jump
-Heel to toe
-Ins and outs
-Knee highs
-Double unders
2/ Push ups - 3 variations: 2'55
-Incline (beginner)
-Classic push ups + shoulder taps
-Decline (intermediate)
3/ Leg work - 4 variations: 8'57
- Box squats (beginner)
- Runner Step Ups
- Box jumps
- T Pose
4/ Band pulls - 2 variations: 16'46
- Front band pulls
- Face band pulls
5/ Triceps extensions - 2 variations: 18'54
- Tricep kick backs
- Overhead tricep pulls
6/ Core - 4 variations: 21'49
- Wood choppers
- Leg flutters
- Leg tucks
- Hollow body hold
Drop any question in the comment!
You can also find me on Instagram, Facebook and Twitter if you would like to reach out there.
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