Workout Swaps

Anything 

you can Do 
in the gym, 
you can do 
Outside. 


Find Your 

FAvorite 
Gym Moves here, 
and TAke 
tHE FREE RANGE 
VERSIons 
OUTSIDE WITH YOU 
ON YOUR 
NEXT 
OUTDOOR WORKOUT.


Let Us know 
How it goes!

The Gym MOVES

Shoulder Press with Dumbell

Military Press with dumbell

Biceps Curl with hand weight

Stairmaster Machine

Stability Ball Pike

Chin-up Bar

Bench

Rows

Stationary Bike

Pulldown

chest press

squat

medicine ball

kettlebells

raises with weights

triceps extension

The Free Range Version

Shoulder Press with Log

Military Press with Log

Biceps Curl with Rock

Stairmaster Machine

Pike on Playground Swing

Playground Bar, Fire Escape, Tree branch

Park Bench

Resistance Band around bench

Bike (non-stationary!)

Resistance Band over high branch or bar; or Pull-ups

pushups or back to resistance band around pole

squat or wall sit

soccer ball or ball filled with sand

bucket filled with sand or water

facedown on bench or boulder, lift rocks