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Do This Outside UPPER BODY WORKOUT For MUSCLE MASS

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4 Move Outdoor Upper Body Workout. by AcaciaTV. September 14, 2015. No Comments.

Share it: It’s totally possible to have mass quantities of fun while getting your workout on. Getting outside (weather permitting) in the fresh air can be just the thing you need to spice up your strength training routine. This 4-Move Workout Works Your Whole Body—and All You Need Is a Step. For your next outdoor workout, you’re adding extra pressure on your upper body. For the Chest Challenge workout, complete as many rounds as possible in 20 minutes.

Rest when you need to and always listen to your body. If you are up for the challenge, do this workout two times per week and try to increase the number of rounds or reps you do in a given workout. Core Crusher.

For the following Core Crusher outdoor circuit. Program your own HIIT workout, pairing sprints and long jumps with bench moves like triceps dips, stepups, incline traveling pushups, and elevated. This quick full body dumbbell workout from trainer Charlee Atkins hits most major muscle groups and gives you a go-to routine for the busiest days. This 4-Move. Tree Limb Pull-Up (strengthens upper back, biceps, and shoulders) Pull-ups are tough.

But with a partner, even women with Olive Oyl arms can get the benefits of this great upper-body move. Grasp a tree branch (or a monkey bar) with hands shoulder-width apart, palms facing you. Bend your knees and cross your ankles, so you’re hanging. Workouts Day 4: Upper Body Burnout Strength Training for Strong Arms, Shoulders, & Upper Back.

The strength training exercises in this workout come with a twist; we’ll be alternating between two slightly different forms of the same exercise, within each set. The best upper body workout doesn’t have to include lots of gym equipment and weights. You can complete an excellent upper body workout routine using just your bodyweight to work your muscles. If you know the right moves to do, you can do an upper body workout at home that will effectively target your muscles for amazing results. So if you’re just starting out on your fitness journey and want to work out from the comfort of your own home (it’s cheaper that way too!), start with this 15-minute upper-body workout for beginners from Amanda Dale, ACE-certified personal trainer and Precision Nutrition-certified nutrition coach.Your arms, shoulders, chest and upper back will definitely feel the burn!

10 Long Jumps: Do a long jump the length of your mat or towel, and then shuffle backwards to your start position. 10 Push-ups: Kneeling or full, depending on your fitness level.(This outdoor workout move will prepare you for our 30-day push-up challenge!); 15 Sumo Squats: Stand up with your feet wider than your hips and your toes slightly turned out as you sit back into a squat.

List of related literature:

Next, complete 3–8 repetitions of the corresponding upper-body push Power movement as quickly and Cool down with deep breathing, box breathing, time in a sauna, walking, or any of the easier movements programmed for the day.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Each of those exercises falls into one of the five aforementioned basic human movement patterns, which are: the squat (bending at your knees and hips), hip hinge (bending at your hips), push (pushing something away from you), pull (pulling something toward you), and plank (keeping your torso stiff).

“Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit” by Bobby Maximus, Michael Easter
from Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit
by Bobby Maximus, Michael Easter
Potter/Ten Speed/Harmony/Rodale, 2018

• Use the 3-body principles to craft a workout that you can perform at different times of the day, or in different places.

“Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening” by Ken Wilber, Terry Patten, Adam Leonard, Marco Morelli
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening
by Ken Wilber, Terry Patten, et. al.
Shambhala, 2008

Include exercises specific to upper body as well as lower body.

“Training for the New Alpinism: A Manual for the Climber as Athlete” by Steve House, Scott Johnston, Mark Twight
from Training for the New Alpinism: A Manual for the Climber as Athlete
by Steve House, Scott Johnston, Mark Twight
Patagonia Books, 2014

You should begin with total-body exercises that combine movements of the upper and lower extremities and progress to multijoint exercises and then isolation exercises.

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 2009

The individual dedicates one day to an upper body workout and focuses on the lower body on the second day.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

REPS SETS REST FULL BODY COMBINATION WORKOUT # 1

“The Body Sculpting Bible for Women, Fourth Edition” by James Villepigue, Hugo Rivera
from The Body Sculpting Bible for Women, Fourth Edition
by James Villepigue, Hugo Rivera
Hatherleigh Press, 2019

Second Set: Lie on a stability ball, face down, with both arms hanging to the floor, dumbbells in each hand, and elbows straight.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

shoulders, pectorals, triceps, traps, core (1) Simply place your hands on the ground a few feet in front of your toes, and start crawling on your hands and feet.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

The routine shown at the bottom of the chart on the next page is an amazing lower-body workout.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • I like this way of exercising but it isn’t true when you said that there is less selection of exercises. If you simply change your position for example on a push up and do planche lean push ups your shoulders will be worked a lot and the amount of reps possible is decreased heavily!
    Plus if you do a lot of volume this means you are enduring, but for muscle gains a rep count of 8 to 12 should be used with hard exercises such as one arm pull ups assisted

  • this is classed as weighted calisthenics. you can also do different variations of the bodyweight exercises. for example, instead of a pull up, you can do archer pull ups, or even muscle ups

  • I really love her workout top. That criss-cross pattern is so cute, and the cut doesn’t reveal too much cleavage, unlike some of the overtly sexy tops out there.

  • not a great idea going out exercising in a public park rn touching all this equipment, dunno if ur aware mate theres a global pandemic atm

  • Bro the audio quality ain’t too great on this coz of the wind. You could try and use earphones which have a built in microphone maybe. Still a great vid tho, stay safe.

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    | 12-Move Upper-Body Workout for Women |
    1. Incline Dumbbell Press: 3 sets, 12 reps
    2. Superset
    a. Incline Dumbbell Flyes: 3 sets, 12 reps
    b. Close-Grip Barbell Bench Press: 3 sets, 12 reps
    3. Superset
    a. Side Lateral Raise: 3 sets, 12 reps
    b. Dips Triceps Version: 3 sets, 12 reps
    4. Dumbbell One-Arm Shoulder Press: 3 sets, 12 reps
    5. Superset
    a. Front Plate Raise: 3 sets, 12 reps
    b. Seated Bent-Over Rear Delt Raise: 3 sets, 12 reps
    6. Giant Set
    a. Exercise Ball Pull-In: 3 sets, 15-20 reps
    b. Exercise Ball Oblique Crunch: 3 sets, 15-20 reps
    c. Exercise Ball Crunch: 3 sets, 15-20 reps

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  • Please help..
    1.I wanna gain muscle mass & definition
    2.I have no equipment and want to do without
    3. I want quick hard results fast like weeks/ or (a) month fast.
    4.I understand my body needs rest to rebuild the muscle to become bigger but the time I take the rest I feel I can use to workout and double it for when I can actually rest.

    I don’t have equipment at home. I was told the 100 push ups a month challenge wouldn’t really get me no where because of valid reasons. I want to get definition and bigger muscles. I don’t like to rest really only the workout and want to get the gains and tonement fast as in a month or a month in a half fast.

  • Awesome Video. That a great idea with using the fence & bleachers. As you know I am a Huge fan of resistance bands too as well as suspension straps. God bless Pastor Ron.

  • I love resistance bands and suspension straps -I can make a gym out of any park w/ those items….and they’re cheap. My suspension straps came from Aldi Grocery store $15. You’re the best, Ron outstanding motivator. BTW, got my flu shot yesterday and the nurse was admiring my delts where she gave the shot. MIND MUSCLE CONNECTION!

  • Great video, it’s strange that there are still so few views. If it helps, for the channel promotion you can try services like Utify.io.
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