29 MINUTES/208 KCAL
The sun's starting to come out and the temperatures are rising, so there's no better time than now to start working out outside. No gym, no equipment, just you, your body and nature. Do this workout in a forest or park, the beach or anywhere else you can feel that raw connection with the earth. No park? No problem. Your own backyard or even balcony work just as well.
This is a body-weight only workout, but feel free to add some weight by taking some dumbbells with you to where you're going to do the workout. Additionally, use logs, trees or even the part where the sidewalk gets higher as a tool to help you out. For example, elevated or declined pushups on a tree stump.
Difficulty
Beginner Experienced Advanced
WARMING UP
As always, first thing is the warming up. Don't skip it, it's the reason many athletes avoid injury. A few simple stretches or a quick jog of 5 minutes around the area are plenty of warming up for this workout.
WORKOUT
1. Front jump hurdle is up as first exercise today. Instead of a horde, use a log, branch or anything you are able to jump over. Then jump over it with both legs at the same time. then turn around and jump over it again. One jump equals one rep.
Material: Log, branch or anything you are able to jump over.
Quadriceps
1 set, 30 reps 2-3 sets, 20 reps 3-4 sets, 20 reps What does this mean?
2. The second exercise is the Push-up Decline, using whatever you can find at whatever height you're most comfortable with. That can be for example a park bench, log or a railing. Set your feet on the surface you chose, your hands on the ground and start pushing.
Material: a park bench, log or a railing
Chest, Triceps
1 set, 15 reps 2-3 sets, 12 reps 3-4 sets, 8-10 reps What does this mean?
3. Jumping jacks. Crazy effective for burning fat.
Material: -
Cardiovascular
1 set, 30 reps 2-3 sets, 20 reps 3-4 sets, 20 reps What does this mean?
4. Mountain Climbers because we can't leave abs out of today's workout.
Material: -
Quadriceps, Abdominal muscles
1 set, 30 reps 2-3 sets, 20 reps 3-4 sets, 20 reps What does this mean?
5. Now next up is Tricep dips. Use any surface you see fit, as long as you start with your legs in a 90 degree angle.
Material: Any heightened surface that allows your legs a 90 degree angle
Triceps
1 set, 15 reps 2-3 sets, 12 reps 3-4 sets, 8-10 reps What does this mean?
6. Burpee shitee. Even though the name doesn't show it, this exercise targets a lot of muscles at the same time.
Material: -
Chest, Abdominal muscles, Triceps, Front of the shoulders
1 set, 15 reps 2-3 sets, 12 reps 3-4 sets, 8-10 reps What does this mean?
7. Lunge jumps.
Material: -
Quadriceps, Glutes, Hamstrings
1 set, 30 reps 2-3 sets, 20 reps 3-4 sets, 20 reps What does this mean?
COOLING DOWN
Give yourself a cool down.
APOLLO SPORTS SOCIETY
At Apollo Sports Society, we believe that a healthy lifestyle begins with the right mindset and tools. Whether you're a seasoned athlete or just starting out on your fitness journey, our strength training programs and workout plans can help you achieve your goals.
And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout clothes, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.
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