Jump to the routine

The get-ripped-anywhere outdoor workout series

Burn fat, lose your gut, and build muscle in just three weeks with this bodyweight workout plan.

Jump to the Routine
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Outdoor Workout Main Running
Cultura RM Exclusive/Edwin Jimenez/Getty Images
Outdoor Workout Main Running
Cultura RM Exclusive/Edwin Jimenez/Getty Images

If you think training with only your body weight limits you, you’re not thinking outside the box.

No, really: You’ve been cooped up in the gym too long.

Whenever it’s nice enough to get out of the gym, it’s time to take your workouts outdoors and leave the weights behind. All you need to make training effective is your own body weight and this program, which can be done anywhere you find open air, trees, and grass. Stop “only lifting” and start living.

How it works

Your body weight can be used to generate any number of training stimuli. Instead of going heavy with weights, you can use explosive, jumping movements to recruit fast-twitch muscle fibers. Rather than performing high reps, you can slow down the tempo you move at, forcing your muscles to stabilize you for an endurance challenge (called “time under tension”). Finally, you can do a circuit of bodyweight moves just as easily as you can do the machine circuit in your gym, but using your whole body and burning more calories as a result.

Yes, you can get all these benefits in just a few weeks by exercising in the great outdoors. You won’t miss the gym till the fall.

Directions

Exercises marked with a letter (“A,” “B,” and so on) are done in sequence without rest in between. So you’ll do a set of A, then B, and so on until the sequence is complete—then rest and repeat.

In Day I, do not go to failure. If you don’t feel you have two reps left in you on any set, stop there. In Day III, the exercises are done as a circuit. Rest two minutes at the end of the entire circuit, and then repeat for five circuits.

Routine

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Day 1

The plyometric powerhouse workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Jump Squat

Equipment
No Equipment
Sets
5
Reps
10/8/6/4/2
Rest
0 sec.
Exercise 2 of 6

Plyo Pushup

Equipment
No Equipment
Sets
5
Reps
5/4/3/2/1
Rest
60-90 sec.
Exercise 3 of 6

Jumping Lunge

Equipment
No Equipment
Sets
5
Reps
10/8/6/4/2
Rest
0 sec.
Exercise 4 of 6

Pullup

Equipment
Pullup Bar
Sets
5
Reps
5/4/3/2/1
Rest
60-90 sec.
Exercise 5 of 6

Hanging Leg Raise

Equipment
Pullup Bar
Sets
5
Reps
5
Rest
0 sec.
Exercise 6 of 6

Sprint

Equipment
No Equipment
Sets
5
Reps
20 sec.
Rest
60-90 sec.

Day 2

The high-energy muscle-burner workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 6

Walking Lunge

Equipment
Dumbbells
Sets
3
Reps
10
Rest
0 sec.
Exercise 8 of 6

Side Lunge

Equipment
Sets
3
Reps
5
Rest
0 sec.
Exercise 9 of 6

Two-Legged Broad Jump

Equipment
No Equipment
Sets
3
Reps
10
Rest
0 sec.
Exercise 10 of 6

Pushup

Equipment
Sets
4
Reps
8
Rest
0 sec.
How to
Execute this pushup slowly
Exercise 11 of 6

Pushup

Equipment
Sets
4
Reps
As many as possible.
Rest
60 sec.
How to
Execute this pushup with speed.
Exercise 12 of 6

Plank

Equipment
No Equipment
Sets
3
Reps
30 sec.
Rest
0 sec.
Exercise 13 of 6

Side Plank

Equipment
Medicine Ball
Sets
3
Reps
30 sec. (each side)
Rest
0 sec.
Exercise 14 of 6

V-Up

Equipment
Sets
3
Reps
10
Rest
60 sec.

Day 3

The all-out core assault circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 15 of 6

Run

Equipment
Sets
--
Reps
200 meters
Rest
0 sec.
Exercise 16 of 6

Feet-Elevated Pushup

Equipment
Bench
Sets
--
Reps
10
Rest
0 sec.
Exercise 17 of 6

Bulgarian Split Squat

Equipment
Dumbbells
Sets
--
Reps
10 (each leg)
Rest
0 sec.
Exercise 18 of 6

Bear Crawl

Equipment
Sets
--
Reps
40 ft.
Rest
0 sec.
Exercise 19 of 6

Bear Crawl

Equipment
Sets
--
Reps
40 feet.
Rest
0 sec.
Do the bear crawl in reverse, as shown.
Exercise 20 of 6

Lateral Plank Walk

Equipment
No Equipment
Sets
--
Reps
5
Rest
0 sec.
Keep feet elevated.
Exercise 21 of 6

Burpee

Equipment
No Equipment
Sets
--
Reps
5
Rest
2 min.
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