Under the cloud of a post-COVID stricken society looms the possibility of neighborhood wide gym closures.

A glance in the mirror brings a swift reminder that what has been gained may soon be lost.

Worry not.

You can still blast every crevice of your body outside. It will just take some imagination.

Since outdoor facilities vary widely, I’ll include a few exercises for each body part.

Chest

Regular and wide flat ground push-ups

Incline and decline push-ups (use a bench or steps)

Forward tilting dips (if no dip bars consider using a bench(es))

Back

Overhand wide-grip pull ups

Narrow underhand pull ups

Two-handed and one-handed pulls from under a dip bar (feet on the ground)

Shoulders

Covered in pressing motions but consider doing shoulder raises with a relatively heavy object for supplemental work

Arms

Upright dips

Close-grip push-ups

Covered in pressing motions

Covered in narrow underhanded pull-ups

Narrow underhanded pull up motion under a dip bar

Core

Hanging leg raises on a pull-up bar

Knee tucks on a raised flat surface or pull-up bar

Regular and side planks

Reverse hyper-extensions (lay face down on a picnic bench while hugging it’s sides. Make sure your legs are hanging off the end and proceed to raise them parallel to the ground)

Legs

Single-legged calf raises on a step or raised area

Body-weight squats and pistol squats

**Special note on hamstrings

Probably the muscle group that requires the most improvising as most outdoor spaces don’t present an obvious solution

The best idea I’ve come up with is to lay completely flat on the ground and drag your heel(s) toward your posterior (leg curl motion). Apply additional force downward to add resistance. If you are worried about wearing out your back soles, I’d suggest trying the grass or a sandy area.

Conclusion

Whether you’ve arrived late into town on business or are staring down a worldwide pandemic, you’re now equipped with the knowledge to stay afloat until further notice.