Street workouts are a great way to get in shape without the need for gym equipment. This style of exercise primarily uses bodyweight and is suitable for everyone, regardless of fitness level. Below you will find a free street workout plan to help you start your journey to a stronger, healthier body.
1. Warm-up
Important warm-up
Warming up is an important part of any workout, as it prepares the body for physical exertion and reduces the risk of injury. The recommended warm-up time is 5-10 minutes.
Warm-up exercises
- Arm circles : Stand straight, extend your arms out to your sides and make small circles. Gradually increase the size of the circles. Do 30 seconds clockwise and 30 seconds counterclockwise.
- Squat and stretch : Squat and stand up, stretching your arms towards the sky. Repeat 10-15 times.
- Jump rope or jumping on the spot : Jump on the spot or use a jump rope for 2-3 minutes.
2. Basic exercises
Basic street workout exercises
Core exercises focus on larger muscle groups and develop strength and endurance. It is recommended to do 3-4 sets of each exercise, resting 1-2 minutes between sets.
Exercises
- Chin-ups : Grasp the bar at shoulder width and pull yourself up until your chin is above the bar. Repeat 6-10 times.
- Push-ups : Place your hands on the ground shoulder-width apart and lower your body until your chest touches the ground. Repeat 10-15 times.
- Dips : Using parallel bars or a bench, lower your body to 90 degrees with your elbows and then push back up. Repeat 8-12 times.
- Squat Jumps : Do a deep squat and jump as high as you can, landing softly back into a squat. Repeat 10-15 times.
- Plank : Keep your body straight on your elbows and toes, tightening your abs. Hold for 30-60 seconds.
3. Additional exercises and variations
For advanced users and for a change
Additional exercises and variations provide additional challenge and help avoid routine.
Exercises
- Wide-Grip Chin-Ups : For a more intense back workout, grip the bar wider than shoulder-width. Repeat 6-10 times.
- One-arm push-ups : Increase the difficulty of the push-ups by supporting yourself on only one arm. Repeat 3-5 times with each arm.
- L-sit : Sit on the ground with your arms at your sides and lift your legs straight out in front of you, keeping your entire body off the ground. Hold for 10-20 seconds.
4. Relaxation and stretching
The importance of relaxation
Relaxation and stretching help muscles recover and reduce the risk of injury. Relaxation and stretching take 5-10 minutes.
Stretching exercises
- Arms and shoulders : Extend your arm across your chest and hold with your other hand, stretching your upper arm muscles. Hold for 20-30 seconds on each side.
- Hamstring Stretch : Sit with your legs straight and reach your hands towards your toes, stretching the back of your thighs. Hold for 20-30 seconds.
- Side Stretch : Stand straight, raise one arm up and bend your body in the opposite direction, stretching the side of your body. Hold for 20-30 seconds on each side.
Summary
Street workout is a great way to get stronger and healthier using only your body weight and simple exercises. With this free street workout plan, you can start right away and enjoy the benefits of exercise. Remember, consistency is the key to success! 💪🌟
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Sources used
Reddit - r/bodyweightfitness Recommended Routine
Reddit's Bodyweight Fitness community shares a recommended routine that's perfect for street workout enthusiasts. Read more here .