Get Outside: 5 Outdoor Workout Exercises to Try

Excited to share a new series on blog that includes workouts brought to you by me and other studio partners and a sprinkle of my love for activewear. I mentioned in my goals post here, that I plan on expanding the scope of Deep Fried Fit to include a little more lifestyle.

With the start of a new year, fitness resolutions are definitely a common one. Whether you hate or love the word, “resolution”, I’m a fan. I love the idea of making a change, especially when it’s for the better. I even have my own fitness resolutions. With all the membership options out there, I sometimes feel overwhelmed and like going back to basics if I have no clue where to start. Maybe you can relate!

Sports and running were my gateway drug into fitness.  Plus. running is free! However, I’m not a huge fan of running super long distances. A 3 or 5 miler is about all I like to do. I’m also the type that gets bored easily. Here’s what I like to during my runs to make it more of a strength and cardio workout.

There are so many things you can do on a bench. It’s the perfect prop and are usually common on trails or parks. You can also use sturdy tables, stone benches or any other sturdy platform. I like using my Nike Training Club app to go through a quick routine during my stops.

Box jumps are an easy one I like to do. Stand with both feet, hips distance apart. When you launch, make sure both feet are planted on the bench and your knees don’t cave in. Don’t let your heels hang off the edge either.

Tricep dips. With my shoulder still recovering, my range of motion is still limited, so I did a modified tricep dip here. For something more challenging, extend your legs.

Push Ups: Take it to the floor or do them off the bench if you need less of a challenge.

Lunges: I prefer reverse lunges over forward lunges. I’m able to keep my knee at a 90 degree angle and I feel more stable. For a little more, I also like adding in split lunges on the bench.

Planks: Can’t forget those abs and there are so many variations depending on your fitness level. You can hold it in the plank, lift a leg, add an ab crunch, or do shoulder taps. Get creative.

Here’s what I like to do:

  • 1 mile walk/jog warm up
  • 12-15 box jumps
  • 15-20 tricep dips
  • 12-14 push ups
  • 15-20 alternating reverse lunges AND/OR pulse lunges on bench, 10 on each side
  • 60 second planks. Lift the leg for more of a challenge. I also like adding shoulder taps to give my core a shock.

Repeat 2x-3x. You can break this up in between running or do it all at once and then finish your run. I prefer getting it done all at once and then finishing my workout with cardio. I also like to recommend downloading free apps like NTC if you need a guide. There are a ton of demo videos within the app, including all the ones mentioned here.

Bonus: Take advantage of stairs.

Whether you are sprinting up and down steps, it’s definitely a great way to get that heart rate up.

Activewear Details: Top Sold out but linked a black and purple. | Bra | Tights | Shoes | Water Bottle

I’m decked out in Nike today. This is part of their winter collection, but since Dallas is Dallas, it was warm enough for me to take it outside without a jacket. Ha! I love loose training tanks like this one, especially for running and in the gym. I actually have a few just like this in different colors and perfect for short runs. Not a fan of tight tops that hug in the wrong places. I think my signature look always includes fun colored tights. I’m all about flashy pops of color. And these shoes! The Zoom Strongs were inspired by Dallas Wings basketball player Skylar Diggins. These are meant more for gym action with the grippy bottoms and over-the-foot strap that’s supposed to help keep your feet in place. Had a few goes at the gym in these and I love them. Super comfy.

Get creative and feel inspired when you’re outside. What are some of your favorite outdoor workouts?

Disclaimer: This look is sponsored by Nike. All opinions are my own. I am not a certified trainer or instructor. I’m sharing workouts I’m comfortable practicing on my own. So if you happen to trip on a twig and bust your face, please don’t sue me.


  1. Love that outfit! What a great circuit!! Totally feel the burn I’m sure.

  2. Gosh I love everything about this post! Your outfit is adoorable, and I’m digging the workout tips. I love doing strength training using benches! Gotta love Texas and the fact that we can still workout outside even in the dead of winter haha!

  3. Love this outfit, Mai Lyn…especially the pop of print! It looks great on you! I’m curious about those shoes, too. I’ll have to try a pair. They are super cute!

  4. I am definitely suing you! I absolutely love outdoor workouts when the weather is on my side. A nice hike is everything!

    1. Author

      You should try the steps at Cityplace. Its underground and leads to the Dart station but there are like a million of them!

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