Street workout is a physical activity performed mostly in outdoor parks or public facilities. It became a popular movement in Russia, Israel, Eastern Europe, and the United States, especially in New York City, Baltimore's urban neighbourhoods, Myanmar, and Morocco. It has now spread all over the world. It is a combination of athletics, calisthenics, and sports. It is basically a body weight workouts in outdoor parks. Such as pull-ups, chin-ups, push-ups, dips, bodyweight rows, muscle-ups, sit-ups and squats.
Street workout also involves some static (isometric) holds such as the human flag, front lever, back lever, L-sit and planche.
Types of street workouts :
Some of the main benefits of street workout activities are:
• It is completely free
• It can be performed anywhere outdoor or indoor
• No training or gym equipment is required
• It promotes healthy living, and a desirable physique can be attained with it
• It is a social event.
Basics of street workout
A typical street workout routine consists of:
• Athletics exercising – a system of exercises with various levels of exertion provided for health strengthening, development of strength and stamina, as well as for shaping an athletic constitution. Athletics exercising is used to increase strength level, develop physical shape and for rehabilitation.
• Isometric exercises – a type of strength training whereby you hold a static position.
• Calisthenics – is a complex of many simple exercises which are performed using purely body weight. The aim of these exercises is to train muscular strength and to evolve comprehensive fitness.
• Urban calisthenics – a form of body weight exercise performed with no or little apparatus. Individuals and/or groups train and exercise in urban areas and spaces. Advanced urban calisthenics skills include muscle ups, typewriter pull-ups and both front and back levers.
Workout for beginners
Beginners can do some easy workoutsbut it might be too heavy if you haven’t done any street workouts at all in the past. You can adjust the intensity up or down by taking 30 seconds or up to 2 minutes of rest in between the calisthenics exercises or slightly adjust the number of repetitions for each exercise. The goal of this beginner street workout program is to strengthen your whole body and overall endurance.
Workout goal: full body / getting stronger
Duration: 5 weeks
Frequency: 3 times a week
• 30 seconds jumping jacks
• 10 Lunges (each leg)
• 3 Second L-Sit Hang (5 reps)
• 15 incline Push-Ups
• 5 sec flexed arm hang (3 reps)
• 10 Seated dips on chair or bench
• 10 Sit Ups
• 15 Step ups
• 30 seconds plank