Posted on May 09, 2018 by Kate Halsall
The following workout is great to set up outdoors and perfect for the spell of weather we have had over the past weekend. The workout is easy and all you need is an outdoor space you can run 20-30m shuttles and minimal equipment to provide resistance. The outdoor workout hits several areas of fitness, including muscular strength and endurance, as well as the dreaded cardiovascular endurance.
How To Set The Workout Up!
Set yourself a lane of about 20-30m using cones (or whatever you have to mark each end). At each end you will perform an exercise, then work between each end with a transitional exercise. The workout will be structured as follows:
• Complete first set of stated reps for exercise 1.
• Complete transitional exercise 2 to get to the opposite end.
• Complete exercise 3 for first set of stated reps.
• Complete transitional exercise 2 again to get back to starting end.
• Repeat for all subsequently stated reps before resting.
Equipment Needed:
• Cones,
• 20-30m of space,
• 1 mat (for one end)
• 1 set of dumbbells (for the other end)
The Session Specifics:
Set 1:
Exercise 1) Squat Jumps (Weighted or body weight)
Transition Exercise 2) Shuttle Run
Exercise 3) Hindu Press Ups
Complete each exercise (Ex. 1 & 3) for 20/15/10/5 reps.
Set 2:
Ex. 1) Renegade Rows
Transition Exercise 2) Bear Crawls
Exercise 3) Burpees
Complete each exercise (Ex. 1 & 3) for 20/15/10/5 reps (each hand for Renegade Rows).
Set 3:
Exercise 1) Db Squat & Press
Transition Exercise 2) Duck Waddle
Exercise 3) V-Sits
Complete each exercise (Ex. 1 & 3) for 20/15/10/5 reps.
This workout is a test of both muscular and cardiovascular endurance. It is perfect for setting up in the great outdoors. You can enjoy the nice weather and shed those unwanted calories ready for any holidays you may have planned.
Good Luck!