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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.
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.
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.