Free Outdoor Workout
Warm Up
Walk or Jog for 3-5 minutes at a moderate pace.
| Exercise | Video |
| Jog |
Dynamic Warm Up
Perform each exercise for 30 seconds.
| Exercise | Video |
| X Swings | |
| Overhead Squats | |
| Lunge With a Twist | |
| Jumping Jacks |
Strength Circuit
Perform this circuit for 3 rounds with no rest. Start with 20 reps, then 15, then 10.
| Exercise | Video |
| Squat Jumps | |
| Renegade Push Ups | |
| Jumping Lunge Walk | |
| Sphinx Push Ups | |
| Sprint 20 yards (out and back) |
Core
Perform as many rounds as possible in 5 minutes.
| Exercise | Video |
| 15 Ab Rocks | |
| 15 Side Plank Rotations | |
| 15 One Leg Sit Ups |
Intervals
• Work for 45 seconds at a hard pace (at a subjective 9/10 level of intensity)
• Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a subjective 2.10 level)
• Repeat for 5 intervals
No comments yet
