Summer is in full swing and some of you have bought the right outdoor training equipment in the meantime. On our blog, we will show you how you can train optimally and, above all, in a variety of ways.

Start your outdoor workout programme with us and keep fit in your garden during the summer months.

The following exercises, for example, are suitable for getting your circulation and muscles going:

In today's article, we're focussing on your upper body with the dips and horizontal rowing exercises. You can do both on almost all of our outdoor calisthenics sets and also continue in winter, for example on the dip bars. If you don't have enough space in the garden or don't want to have permanent training equipment, this is the perfect place to move your training outdoors or indoors depending on the season.

We start with the classic dips.

Grip the handles of the dip station in a neutral grip, shoulders and wrists forming a straight line.

Bend your legs so that your thighs and lower legs form a 90-degree angle and your upper body leans forwards. Make sure your elbows are pointing backwards, not outwards.

Pull your shoulder blades together. Lower your body down by bending your elbows, but the bend should not be less than 90 degrees. From this position, push yourself back up until your arms are almost fully extended and your feet are not touching the floor. Tip: Pay attention to your body tension, including your abdomen.


Start with few repetitions and take a break in between when your strength decreases. You can repeat this exercise after a short break, depending on the number of repetitions you have completed. If you are training in a circuit, move on to the next exercise first and then start again with the pull-ups when it is your turn. In general, it makes sense to do a total of three repetitions of each exercise in a set of 15 repetitions.

Which parts of the body are used the most?

During your strength training on the classic dips, you strengthen the triceps, the large chest muscle and the front shoulder muscle in particular.

Reduction in the level of difficulty:


Platziere den stationären Barren, sodass du dich davorsetzen kannst oder setze dich als Alternative bei deiner Kraftstation vor die Sprossenwand. Grip the lower crossbars with a neutral grip, with your elbows pointing backwards, not outwards. Alternatively, you can do this exercise indoors on a wall bars.

Choose the leg position that suits your fitness level:

Easy variation: Bend your legs and place the soles of your feet on the floor.

Medium variation: Straighten your legs completely and place the soles of your feet on the floor.

Difficult variation: Stretch your legs fully and place your heels on the floor.

Bend your elbows so that your buttocks move towards the floor. Make sure that your upper body remains upright and your lower back straight during the exercise. Your upper and lower arms form a right angle and push yourself back up.


Get on the floor between the two bars. Grip the parallel bars with a neutral grip, your arms forming a straight line. Build up body tension and lift your body by placing your heels on the floor. Don't let your body sag, but make sure that it forms a straight line. Think of it as an inverted push-up position. Pull your shoulder blades together. Breathe out and pull yourself towards the bars. Draw strength mainly from your back, your upper arms only support the movement. Hold the position for one second. Lower your body down, maintaining body tension.

Which parts of the body are used the most?

Horizontal rowing trains your biceps and shoulders in addition to your strength training, broad back muscles and core muscles.


If your summer holiday is still to come and you want to continue your training: There are often small outdoor gyms on most beaches that you can use free of charge and where you can also do these exercises.

We wish you every success with your next training session and will continue to provide you with training inspiration in our summer series over the coming weeks. Stay tuned & stay Strong your team from K-Sport.