A Full Body Backyard Workout – 7 Routine

You don’t need a fancy gym to get into great shape – just a backyard will do the trick nicely.

Here we will show you a workout you can do in your backyard with nothing but a pair of dumbbells. At the same time though, this routine will take advantage of that large amount of space (and the fact that no one is judging you…) as well as some of the items you have in your garden like trees.

7 Full Body Routine – Backyard Workout

1. Overhead Walking Lunge
2. Branch Pull Ups
3. Decline Push Ups
4. Shoulder Press
5. Tricep Dips
6. Bicep Curls
7. Hanging Leg Raise

1. Overhead Walking Lunge

The walking lunge is an awesome move that makes the regular lunge a little more rewarding and a little more entertaining.

The only problem with this movement normally is that it looks dumb and it takes up tons of space. The good news? Neither of those things are a problem if you’re training in your back yard!

We’re going to add a twist though and make it even harder by having the dumbbells raised directly overhead at the same time.

2. Branch Pull Ups

Now time for some pull ups. If you have a tree somewhere with a good horizontal branch, then this is a great place to do some pull ups.

This type of pull up actually has a number of advantages over the regular pull up for the lats and the biceps. For starters, you’ll be forced to stagger your arms due to twigs and knots in the tree that will otherwise get in the way. This changes the width of your grip and makes it harder as a result.

Furthermore, movement in the branch itself will also add to the challenge, while the width of the branch will challenge your grip.

3. Decline Push Ups

This is always a great move for the upper pecs but you can make it much tougher in the garden by putting your feet against a wall or against a tree. Hold the dumbbells on the ground to increase your range of motion further.

4. Press

Okay, so this isn’t a ‘backyard’ move, but if you add it to the workout routine we’re building here, it will help to round out the shoulder portion of the routine.

5. Tricep Dips

These dips can be performed either using dumbbells on their ends, or using a nice low branch/garden bench.

6. Bicep Curls

Bicep curls are another straightforward move you can do anywhere. If you want to take full advantage of your garden location though, then just perform your bicep curls… in your underpants.

7. Hanging Leg Raise

Finally, you’ll be hitting the abs using a leg raise, once again up in that tree. This is working the biceps and lats again with an isometric hold, while at the same time working the abs. Make sure that when you perform these, you roll your abs as you bring your legs up. Don’t pivot at the waist or you’ll only be training the hips.

And there you have it, a complete full body workout you can perform in your garden. You can do this three days a week for great results.

Read More: Full Body Routine for Mass