Upper Body

Compound Exercises are a fast and efficient way to get a lot done in a little time.
 
What are Compound Exercises?
Compound exercises are multi-joint exercises that work several muscle groups at a time, and move your body in natural ways - pushing, pulling, and lifting.
 
For example:
You can create two exercises out of one repetition - try a Row with a Triceps Kickback. See the video below.
 

Build on a Classic with these fun and effective lunges.

This classic leg strengthener works best outdoors because of the changing degrees of incline in the terrain, as well as the subtleties on the surface. Grass, gravel, dirt, sand, leaves, twigs and the like, cause you to “finesse through your feet,” developing underfoot sensitivity and enhancing balance and proprioceptive awareness.

This exercise does an excellent job shaping your shoulders and your arms.
 
 
 
Works: Deltoids, Triceps
Props: Bench, log, stump, high step, concrete block

A pull up is tough, but reversing it so the lowering part is the resistance phase makes it easier and will strengthen your muscles just as effectively.
 
Works: Upper back, Lats, Deltoids, Biceps
Props:  Low gate, monkey bar, or tree limb
 

Turn the basic triceps dip into a total body toner.
 
This is the “Tri-it-you’ll-like it-Dip!” Why just work your triceps when you can take the same amount of time to tone your entire body? I created this exercise out of desperation. I was bored with the basic dip, because it just didn’t seem to be doing enough anymore. So I found a way to bring the full body into play, working abs, hamstrings, and glutes. All you need is a bench, curb, step, concrete block, low sea wall, log, boulder--or even the incline of a hill off a wooded trail.