Have you tried exercising outdoors yet this summer?

If not, what are you waiting for?

Summer is a great time to change up your workout regime by taking advantage of not being restricted to closed in areas. So take up an outdoor sport, go hiking, biking or swimming before these beautiful summer days disappear!

For great resistance training don’t forget about trying out your Human Trainer and Ripcords in your back yard, park or at the beach. We’ve already shared great Human Trainer exercises in Workout in the Park with The Human Trainer.

Today’s article is all about giving you some fun ideas of how to use Ripcords resistance bands outdoors. 


Most people don’t think of how attaching their Ripcords to a pole, tree, or even a park bench can add challenge to simple exercises.

Here are 7 great Ripcord Resistance Band exercise ideas to help get you started.


  • Ripcords (You may want to have a variety of resistance bands with different levels of tension for different muscle groups)
  • Ripcords versatility anchor (for easy attachment to trees and poles)
  • A sturdy tree
  • A park bench or picnic table (that is secured to the ground)

For beginners, start with one set of 15 repetitions of each exercise.

For intermediate/advanced exercisers perform 2-3 sets of 12-15 repetitions.

Warm up for 10-15 minutes before beginning this routine (IE. jog around the park)

Feeling like you need more resistance? Try using a thicker band or adjust your positioning.  


1. Picnic Table Reverse Lunge and Row:

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  • Attach your Ripcord around the support structure of a picnic table. (About waist height)
  • Walk back until the Ripcord and your arms are fully extended in front of you.
  • Feet hip distance apart, palms facing in.
  • Lunge/step back with your right foot and bend knee into a 90-degree angle so that knee is almost touching the ground.
  • As you do this, pull your hands back to the sides of your body.
  • Make sure your head and chest are up; pull back with your arms so that you feel like your shoulder blades are touching. Keep abs tight.
  • Return to starting position and repeat with left leg.

 2. Tricep Kickbacks:

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  • With Ripcords still attached to the support bar of the picnic table take a couple of steps forward so that there is very slight slack in the band.
  • Soften your knee and bend upper body forward.
  • Tuck elbow in to the sides of your body and start by holding the ripcords in front of you with palms facing down.
  • Turn palms inward, keeping upper arms in place, extend forearm backwards until arms are extended behind you.
  • Return to start position and repeat.

3. Chest Press:

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  • Wrap the center of your Ripcords band around a sturdy tree
  • With your back to the tree, hold the ripcord handles at chest height right at your armpits.
  • Step forward into a lunge with your right leg. Stay in the lunge and bring arms straight out in front of you. Palms facing down. Arms at shoulder height.
  • Retract arms back to starting position. Repeat.
  • Do one set of 10 with a right leg lunge, and another set of 10 with a left leg lunge.

4. Reverse Lunge with Hammer Curl

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  • Stand on the center part of your Ripcord with your right foot.
  • Start with feet side by side, holding Ripcords at your sides.
  • Lunge/step back with your left foot and bend knee into a 90 degree angle so that knee is almost touching the ground.
  • While lunging, simultaneously bring hands up toward your shoulders.
  • Return to starting position. Repeat 12-15 reps. Switch legs and do the other side.

5. Squat into Shoulder Press

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  • With your foot still on the Ripcord from the previous exercise, stand with feet hip distance apart. Hold the Ripcord handles with arms fully extended above your head, palms facing inward.
  • Sit down into a squat and bring arms down so that hands are at shoulder level. Make sure your knees do not go over your toes, legs are at a 90-degree angle with ground, and weight is in the heels.
  • Return to standing, while simultaneously fully extended your arms above your head.
  • Repeat.

6. Side Steppers

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  • Holding the Ripcord handles, step on the Ripcords with both feet.
  • Keep feet together and switch handles so that the Ripcord is crossed in front of you and you are holding the opposite handle.
  • Bring elbows up to your sides, and take a large step sideways with your right foot (enough so that there is resistance)
  • Bring feet back together, step out with the left foot, and repeat.

7. Resisted Pushup


  • Get into pushup position (You may want a mat if you don’t have clean, dry ground)
  • Drape the Ripcord over your back, holding the ends in each hand.
  • Perform pushup as normal.

You’ll get a full body workout with just these 7 exercises, so hit the park and enjoy that fresh air. For more great resistance band workouts check out our Resistance Band Circuit Training Ebook Set.

Make sure to wear sunscreen and stay hydrated!    

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