Workout Routines

The get-ripped-anywhere outdoor workout series

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

by
Outdoor Workout Main Running
Cultura RM Exclusive/Edwin Jimenez/Getty Images
Cultura RM Exclusive/Edwin Jimenez/Getty Images
Duration 10
Exercises 6-8
Equipment X

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.

Day 1 The plyometric powerhouse workout

Exercise 1A.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
5 sets
10/8/6/4/2 reps
0 sec. rest

Exercise 1B.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
5 sets
5/4/3/2/1 reps
60-90 sec. rest

Exercise 2A.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
5 sets
10/8/6/4/2 reps
0 sec. rest

Exercise 2B.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
5 sets
5/4/3/2/1 reps
60-90 sec. rest

Exercise 3A.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
5 sets
5 reps
0 sec. rest

Exercise 3B.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
5 sets
20 sec. reps
60-90 sec. rest

Day 2 The high-energy muscle-burner workout

Exercise 1A.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
3 sets
10 reps
0 sec. rest

Exercise 1B.

Side Lunge How to
Side Lunge thumbnail
3 sets
5 reps
0 sec. rest

Exercise 1C.

Two-Legged Broad Jump You'll need: No Equipment How to
Two-Legged Broad Jump thumbnail
3 sets
10 reps
0 sec. rest

Exercise 2A.

Pushup How to
Pushup  thumbnail
4 sets
8 reps
0 sec. rest
Execute this pushup slowly

Exercise 2B.

Pushup How to
Pushup  thumbnail
4 sets
As many as possible. reps
60 sec. rest
Execute this pushup with speed.

Exercise 3A.

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
30 sec. reps
0 sec. rest

Exercise 3B.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
3 sets
30 sec. (each side) reps
0 sec. rest

Exercise 3C.

V-Up How to
How to do a v-up thumbnail
3 sets
10 reps
60 sec. rest

Day 3 The all-out core assault circuit

Exercise A.

Run How to
Run thumbnail
-- sets
200 meters reps
0 sec. rest

Exercise B.

Feet-Elevated Pushup You'll need: Bench How to
exercise image placeholder
-- sets
10 reps
0 sec. rest

Exercise C.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
-- sets
10 (each leg) reps
0 sec. rest

Exercise D.

Bear Crawl How to
Bear Crawl  thumbnail
-- sets
40 ft. reps
0 sec. rest

Exercise E.

Bear Crawl How to
Bear Crawl  thumbnail
-- sets
40 feet. reps
0 sec. rest
Do the bear crawl in reverse, as shown.

Exercise F.

Lateral Plank Walk You'll need: No Equipment How to
Lateral Plank Walk  thumbnail
-- sets
5 reps
0 sec. rest
Keep feet elevated.

Exercise G.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
5 reps
2 min. rest
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