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Park Power Session

A full-body 30-minute bodyweight workout designed for an outdoor park gym. Hits all major patterns — push, pull, squat, hinge, and core — using progressions so you can pick your difficulty level. Warm-up gets blood flowing, main circuit builds strength in 3 rounds, and cool-down restores flexibility.

Created by

shridhar

Workout Breakdown

Warm-Up

Arm Circle

1 set × 10 reps

Hip Circle

1 set × 10 reps

Squat (Dynamic Mobility)

1 set × 8 reps

Inchworm

1 set × 6 reps

World's Greatest Stretch

1 set × 5 reps

Main Workout

Superset

3 circuits

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Superset

3 circuits

Squat Progression

Progressive exercise

Hinge Progression

Progressive exercise

Superset

3 circuits

Anti-Extension Progression

Progressive exercise

Side Plank

1 set × 20s

Cool Down

Child's Pose

1 set × 30s

Hamstring Stretch (Supine)

1 set × 30s

Kneeling Hip Flexor Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 20s

Butterfly Stretch

1 set × 30s