Outdoor exercises

Find exercises for outdoor training. Compare equipment and muscles trained, with practical setup and execution guidance for each exercise.

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  Battle Ropes

  Arms, Core, Legs, Shoulders

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  Bear Crawl

  Core, Legs, Shoulders

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  Box Jumps

  Calves, Core, Glutes, Quads

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  Burpee Broad Jump

  Calves, Chest, Core, Glutes, Hamstrings, Quads, Shoulders

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  Burpee to Target Jump (Hybrid Plyometric)

  Calves, Chest, Core, Glutes, Quads, Shoulders

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  Burpees

  Chest, Core, Glutes, Quads, Shoulders

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  Clap Push Up (Plyometrics)

  Chest, Core, Shoulders, Triceps

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  Depth Drop to Broad Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Depth Drop to Sprint Start

  Calves, Core, Glutes, Hamstrings, Quads

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  Depth Drop to Vertical Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Explosive Step-Up (Plyometrics)

  Calves, Core, Glutes, Hamstrings, Quads

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  Farmer’s Carry

  Core, Forearms, Legs, Shoulders

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  Hand-Release Push-Up

  Chest, Core, Shoulders, Triceps

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  Hanging Knee Raise

  Core, Forearms, Hip Flexors, Shoulders

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  Hanging Leg Raise

  Abs, Forearms, Hip Flexors, Shoulders

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  Kettlebell Alternating Snatch

  Back, Core, Forearms, Glutes, Hamstrings, Shoulders

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  Kettlebell Clean & Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Kettlebell Goblet Reverse Lunge

  Core, Glutes, Hamstrings, Quads

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  Kettlebell Snatch

  Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Lateral Lunge

  Adductors, Core, Glutes, Quads

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  Lateral Med Ball Slam

  Core, Hips, Lats, Obliques, Shoulders

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  Med Ball Chest Pass (Plyometrics)

  Chest, Core, Shoulders, Triceps

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  Med Ball Overhead Throw (Plyometrics)

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Med Ball Rotational Throw

  Core, Obliques, Shoulders

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  Med Ball Rotational Throw to Wall

  Core, Glutes, Hips, Lats, Obliques, Shoulders

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  Med Ball Scoop Toss (Vertical Power) 

  Calves, Core, Glutes, Hamstrings, Quads

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  Med Ball Slam (Plyometrics)

  Core, Glutes, Lats, Shoulders, Triceps

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  Plank

  Core, Glutes, Shoulders

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  Plank Shoulder Tap

  Core, Shoulders, Triceps

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  Pogo jumps

  Calves, Quadriceps

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  Pull-Up Hold

  Biceps, Core, Forearms, Lats

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  Push-Ups

  Chest, Core, Shoulders, Triceps

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  Resistance Band Pallof Press Hold

  abdominals, Glutes, Obliques, spinal-erectors

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  Rotational Med Ball Slam

  Core, Hips, Lats, Obliques, Shoulders

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  Sandbag Bear Hug Carry

  Core, Forearms, Glutes, Hamstrings, Quads, Upper Back

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  Sandbag Bear Hug Carry

  Core, Forearms, Glutes, Hamstrings, Quads, Upper Back

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  Sandbag Bear Hug Squat

  Core, Erectors, Forearms, Glutes, Hamstrings, Quads

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  Sandbag Clean

  Core, Forearms, Glutes, Hamstrings, Lats

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  Sandbag Clean and Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back

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  Sandbag Front Carry

  Arms, Core, Glutes, Grip, Hamstrings, Quads, Upper Back

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  Sandbag Ground-to-Overhead

  Back, Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Sandbag Ground-to-Shoulder

  Core, Glutes, Hamstrings, Quads, Traps, Upper Back

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  Sandbag Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Sandbag Over Shoulder

  Core, Glutes, Grip, Hamstrings, Quads, Shoulders

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  Sandbag Power Clean

  Biceps, Glutes, Hamstrings, Quads, Upper Back

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  Sandbag Power Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back

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  Sandbag Power Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Sandbag Push Press

  Core, Glutes, Quads, Shoulders, Triceps, Upper Back

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  Sandbag Rotational Lunge

  Core, Glutes, Hamstrings, Obliques, Quads

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  Sandbag Shoulder Carry

  Core, Glutes, Hamstrings, Obliques, Quads, Upper Back

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  Sandbag Shouldering

  Core, Forearms/Grip, Glutes, Hamstrings, Shoulders

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  Sandbag Shouldering to Carry

  Core, Glutes, Grip, Hamstrings, Quads, Traps, Upper Back

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  Sandbag Split Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Sandbag Squat Clean

  Arms, Core, Glutes, Hamstrings, Quads, Upper Back

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  Sandbag Squat to Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Sandbag Thruster

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Sandbag Zercher Carry

  Biceps, Core, Glutes, Hamstrings, Quads, Upper Back

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  Sandbag Zercher Lunge

  Core, Erectors, Glutes, Hamstrings, Quads

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  Sandbag Zercher Squat

  Core, Erectors, Forearms, Glutes, Hamstrings, Quads

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  Single-Leg Alternating Lateral Box Bounds

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Box Hop to Lateral Bound

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Box Hop to Lateral Bound & Return

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Box Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Continuous Lateral Bounds

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Continuous Lateral Bounds to Box

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Depth Drop to Broad Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Depth Drop to Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Depth Drop to Lateral Bound

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Depth Drop to Lateral Bound & Return

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Lateral Bound to Box

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Lateral Bound to Vertical Jump & Return

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Lateral Box Bound to Vertical Jump

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Lateral Box Jump

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Lateral Depth Drop to Jump

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Lateral Skater Hop to Stick

  Calves, Core, Glutes, Hamstrings, Hip Stabilizers, Obliques, Quads

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  Sled Pull

  Back, Biceps, Core, Legs

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  Suspension Trainer Fallout

  abdominals, Lats, Shoulders, spinal-erectors