Great outdoors: take your training outdoors — without missing the results you’d get in the gym. It’s great to be outdoors. Variety, fresh air and new scenes.
Directions The workout consists of three circuits: A, B and C. Spend 20 seconds on an exercise, rest for 10 seconds, then go to the next one. Repeat until you’ve completed six total rounds, rest for two minutes and then go on to the next circuit.
What You’ll Need Suspension trainer, bench, swing set and field
Great Outdoors Circuit A
Squat down and place your hands on the ground. Shoot your legs back into a push-up position. Perform a push-up, then jump your feet close to your hands. From there, jump as high as you can.
2/ Suspended Row
Set the handles of a suspension trainer (such as the TRX, shown above) 1.5 metres above the ground. Hold the handles and hang underneath them with your knees bent at a 90-degree angle. Row your chest up to the handles.
3/ Suspended Fall Out (Above)
Hold the handles and stand behind the straps. Keeping your core braced, lean forward and raise your arms (you’ll look like Superman flying). Go as far as you can without your lower back sagging.
Great Outdoors Circuit B
1/ Swing Set Pole Climb
>Sit near the bottom of one of the supporting legs of a swing set, straddling it. Hold the pole with both hands.
Pull yourself up the pole using only your hands — keeping your legs straight. When you reach the top (or as far as you can safely go), climb back down.
2/ Suspended Push-up
Set the handles of a suspension trainer 1.5 metres above the ground. Hold the handles and extend your legs behind you. Do push-ups.
3/ Suspended Mountain Climber
Put your feet in the foot cradles of the suspension trainer. Place your hands on the ground in the top of a push-up. Brace your abs and raise one leg to your chest. Bring your leg back to start and repeat on other leg.
Great Outdoors Circuit C
1/ Bulgarian Split Squat, 1½ reps
Rest one foot on a bench behind you. Bend your support leg until your rear knee nearly touches the ground. Come halfway up, then down again. Now come all the way up (one rep). Next circuit, use the opposite leg.
2/ Suspended Dip
Set up the suspension trainer handles and perform dips.
3/ Suspended Face Pull
Use the same set-up as the dip and lean back with your arms straight, palms facing down. Pull your body forward, rotating your wrists so your palms face each other when your hands are next to your forehead.
Using a field or hill, sprint for 10 seconds. Walk back and repeat for six to eight reps.