Turn your Park in to a Gym

If you want to train without the need to go the gym, it's enough to have a park in your neighborhood. 

You can build muscle just as effectively using your own bodyweight as you can by lifting some iron. All you really need is something to push or pull on, and a little open space where you can move your body and activate all the muscles that you want to training.

This routine of 1 month is perfect for beginning. The first week is going to be easy, but the next ones are going to be harder and harder so consistency is important.

Routine week 1.

Do 4 cycles.

Monday: Back and Biceps

• 5 Pull Ups.
• 4 Negative Chin Ups
• 7 Incline Chin Ups
• 5 Shoulder Width Chin Ups

Tuesday: Chest and Triceps

• 10 Regular Push Ups
• 10 Close Hands Push Ups
• 7 Dips
• Dip Hold. 10 Seconds
• Push Up Hold. 15 Seconds

Wednesday: Leg Routine

• 10 Squats
• 10 Lounges
• 10 Squat Jumps
• 13 Calf Raises (each leg)

Thursday: Rest

Friday: Shoulder

• 8 Push Ups
• 8 Dips
• 8 Pike Push Ups
• Side Plank. 15 Seconds

3 minutes rest between each cycle and 30 seconds between exercise.

Week 2, same routine with 3 more repetitions and 5 more seconds.

Routine week 3.

Do 4 cycles.

Monday: Back and Biceps

• 10 Pull Ups.
• 8 Wide Pull Ups
• 8 Negative Chin Ups
• 12 Incline Chin Ups
• 10 Narrow Grip Pull Ups
• 8 Shoulder Width Chin Ups

Tuesday: Chest and Triceps

• 12 Regular Push Ups
• 8 Wide Push Ups
• 10 Close Hands Push Ups
• 10 Incline Push Ups
• 7 Dips
• Dip Hold. 10 Seconds
• Push Up Hold. 15 Seconds
• 3 Diamonds Push Ups

Wednesday: Leg Routine

• 15 Squats
• 15 Jumping Squats
• 25 Lounges
• 10 Squat Jumps
• 13 Calf Raises (each leg)
• 2 Minutes Jumping Jacks

Thursday: Rest

Friday: Shoulder

• 12 Push Ups
• 12 Dips
• 5 Typewriter Pull Ups
• 20 Australian Pull Ups
• 10 Pull Ups
• L-Sit. 25 seconds

2 minutes rest between each cycle and 30 seconds between exercise.

Routine week 4.

Do 4 cycles.

Monday: Back and Biceps

• 15 Pull Ups.
• 12 Chin Ups
• 12 Narrow Grip Pull Ups
• 12 Wide Pull Ups
•  20 Inclined Chin Ups
• 15 Negative Chin Ups

Tuesday: Chest and Triceps

• 15 Regular Push Ups
• 10 Wide Push Ups
• 10 Incline Push Ups
• 8 Decline Push Ups
• 10 Dips
• 5 Diamonds Push Ups
• Dip Hold. 30 Seconds
• Push Up Hold. 20 Seconds

Wednesday: Leg Routine

• Run Sprint. 200m.
• 25 Squats
• 25 Walking Lounges
• 15 Jump Squats
• Jumping Jacks. 2 minutes.
• Duck Walk. 1 minute.
• 30 (each leg) Calf Raises. 

Thursday: Rest

Friday: Shoulder

• 15 Dips
• 15 Decline Push Ups
• 25 Australian Pull Ups
• 10 Pull Ups
• 15 Pike Push Ups
• 8 Typewriter Pull Ups
• L-Sit. 30 seconds.

2 minutes rest between each cycle and 30 seconds between exercise.

Always remember: 

Eat Healthy. 

Drink water before, during and after the routine.

For more help  about the exercises, install this app. Visit this website.