Posted on December 30, 2015 by Jenny Cromack
Whilst it might be the time of year whilst we are not in our normal routine, that doesn’t mean your workouts have to suffer. So, if you can’t make the gym this week, try this outdoor workout instead….all you need is some outdoor space and if the weather isn’t great then get wrapped in a few layers until you are warmed up!
Warm Up
Begin your workout with a warm up of body weight squats x 12, forward lunge & rotation x 12, reverse lunge x 12, knees high x 30s, heel flicks x 30s, star jumps x 30s, jump squats x 30s.
Main Workout
This workout is based on sprint intervals, paired with toning exercises. It’s a nice motivating workout, because each time you repeat a set it get’s a little easier so you can keep pushing yourself! The sprints should be 20m in length (measure out as 20-25 strides depending on your stride length!)
Section A
Sprint 20m, burpees x 12, sprint 20m burpees x 12
Sprint 20m, burpees x 10, sprint 20m burpees x 1o
Sprint 20m, burpees x 8, sprint 20m burpees x 8
Rest x 60 seconds
Section B
Sprint 20m, press ups x 12, sprint 20m press ups x 12
Sprint 20m, press ups x 10, sprint 20m press ups x 1o
Sprint 20m, press ups x 8, sprint 20m press ups x 8
Rest x 60 seconds
Section C – If you want to work harder on this section change the squats to power squats
Sprint 20m, squats x 12, sprint 20m, squats x 12
Sprint 20m, squats x 10, sprint 20m, squats x 10
Sprint 20m, squats x 8, sprint 20m, squats x 8
Section D – If you can’t do a full plank, perform the plank on your knees, maintain a neutral spine
Sprint 20m, plank x 60s, sprint 20m, plank x 60s
Sprint 20m, plank x 45s, sprint 20m, plank x 45s
Sprint 20m, plank x 30s, sprint 20m, plank x 30s
Cool Down
Spend 5-10 minutes completing a full body stretch at the end of your workout. Hold each stretch for 30 seconds.
Try doing this workout with a friend, and a add a bit of friendly competition to see who can complete the workout the fastest.