Great Outdoor Workouts

by Mark Barroso Men’s Fitness

Last winter, we shared eight intense indoor workouts to get you in top-notch shape while avoiding the harsh weather. Fast-forward a few months and it’s summer—and time to get ripped quick. A great way to blast fat is to train outdoors, where there is plenty of room to sprint, throw things, and simply show off your inner athlete. Training outside also provides a change of scenery from a sweaty, bustling gym to a technology-free zone. Get lean fast with these 10 outdoor workouts designed to burn fat on any terrain.

The Hill Sprint Workout
“Hill sprints are an example of HIIT and provide a powerful metabolic workout that burns a significant number of calories in a relatively short amount of time,” says Tom Holland, M.S., C.S.C.S., C.I.S.S.N. and designer of this routine. “Hills can also be considered functional strength training since our bodyweight battles gravity, strengthening our entire body in the process. Finally, doing hill sprints helps improve running technique, speed and endurance.”

HILL SPRINT WORKOUT

WARMUP
5-20-minute light run

THE WORKOUT
12 sprints up a hill.
Sprints 1-4: 50% effort
Sprints 5-8: 75% effort
Sprints9-12: 90-100% effort

COOL DOWN
5-20-minute light run

The Beach Workout

DIRECTIONS
Imagine you’re on a football field. Set up eight cones in a vertical line, each 10 yards apart. These will be your stations. First, perform the dynamic warmup. Next, start at the first cone (station 1) and do the exercise. Run to the next cone and do the exercise. Repeat until station 8. Complete circuit 2-3 times. Perform each exercise for 60 seconds and rest 15 seconds after each exercise. After that, do the sprint ladders, which only require five cones. Rest 15-30 seconds rest between sprints. Last, do a static stretch to bring heart rate down and prevent muscles from tightening.

DYNAMIC WARM-UP
Do each drill for 10 yards then turn around and go back another 10 yards. Do warmup circuit 2-3 times through to really get muscles firing.

Butt kicks
High knees
Side shuffle
Carioca
Backwards running
Skipping
Walking lunges

THE WORKOUT

CIRCUIT 1: STATIONS
Station #1: Burpees
Station#2: Bicycle Crunches
Station #3: Push-Ups
Station #4: Skaters
Station #5: Plank
Station #6: Jump Lunges
Station #7: Tricep Dips
Station #8: Jumping Jacks

CIRCUIT 2: SPRINT LADDERS
Sprint to Cone #1 and back
Sprint to Cone #2 and back
Sprint to Cone #3 and back
Sprint to Cone #4 and back
Sprint to Cone #5 and back
Sprint to Cone #4 and back
Sprint to Cone #3 and back
Sprint to Cone #2 and back
Sprint to Cone #1 and back
Sprint to Cone #5 and back x 5

COOL DOWN
Static stretch

The Park Workout
Designed by celebrity trainer and calisthenics expert George “Hit” Richards, this park workout is sure to burn fat and increase functional strength fast. No weights necessary!

DIRECTIONS
Perform the exercises as a circuit, with little to no rest between exercises.

THE WORKOUT

Pullups
Sets: 4
Reps: 10
Rest: 20 seconds between each set

Jump Rope
Duration: 2 min.

Dips
Sets: 4
Reps: 12
Rest: 20 seconds between each set

Mountain Climbers
Sets: 2
Duration: 1 min. each set

Pushups
Sets: 3
Duration: 1 min. each set

The Sandbag Workout
Josh Henkin, C.S.C.S., is the creator of the Ultimate Sandbag Program, a dynamic variable resistance training protocol designed to increase athletic performance and build functional strength. Henkin provided us with his best sandbag workout to get in shape for summer and he gave us these seven unique moves. Train like a professional athlete with Henkin’s high performance sandbag workout.

DIRECTIONS
Perform exercises 1A and 1B as a superset, without rest in between. Do 2A, 2B and 2C as a superset, without rest between exercises. Do 3A, 3B and 3C as a superset, without rest between exercises. Rest 30 seconds between supersets.

THE WORKOUT

1A. Clean and Push Press
Sets: 3-4
Reps: 8-10
Bring the bag from the ground to the chest by explosively driving with hips. Once bag reaches chest, squeeze glutes, brace torso, and press weight up and over your head. Reverse the motion slowly to chest first then quickly reverse the bag to the ground by driving hips back in the “ready” position.

1B. Rotational Lunge
Sets: 3-4
Reps: 10-12 per side
Stand tall while holding sandbag in front of you horizontally with arms at sides. Slowly lunge backwards as you rotate the weight just outside the knee of the lead leg. Drive through heel of front leg and drive body and weight back up to standing. Switch sides for each repetition.

2A. Overhand Rows
Sets: 3-4
Reps: 8-10
While standing with feet hip-width apart and knees slightly bent, grab the handles with a supinated grip and hold the weight off the ground with arms extended. Row weight towards torso while squeezing shoulder blades together as much as possible. Return weight to starting position. That’s one rep.

2B. Shoulder Staggered Squat
Sets: 3-4
Reps: 6-8 per side
While standing with feet hip-width apart, shoulder the weight by driving the weight explosively to one shoulder. Slide one foot so the back foot toes are in line with front foot heel. Elevate the heel of the rear foot. Squat and push the weight of the body on the heel of the front leg while still driving force into the ball of the foot of the rear leg. Drive upwards by pushing through these two points of both feet.

3A. Lateral Drag to Leveraged Push-up
Sets: 2-3
Reps: 6-8 per side
Begin at the top of push-up position with the sandbag placed horizontally underneath the underarm of one side. Grab the closest handle and slowly drag weight across the body. Try not to elevate or rotate hips. When weight begins to reach the other side, slowly begin to descend into a push-up with the arm away from the weight. Push back up and repeat.

3B. Shoveling
Sets: 2-3
Reps: 10-12 (each side)
Deadlift the weight stand tall with the bag held horizontally and arms at sides. Pivot left foot in and rotate hips to bring sandbag just outside of one side knee. Drive through the heel of right foot, quickly transitioning the weight to the other side, pivoting quickly to absorb the weight. Do not over rotate; simply aim to move from one side to the other.

3C. Biceps Curl
Sets: 2-3
Reps: 8-10
Grab the snatch grip handles with palms upwards. Holding shoulders back, bracing the torso, slowly curl weight upwards. Do not roll shoulders or crunch the torso at any point.

The Jump Rope Workout
One of the most underrated workouts for coordination and athleticism, jumping rope is not only the perfect warmup for any workout, it’s a highly skilled workout on its own. Cheyne Zeller, C.P.T., K.B.C. L2, CrossFit Level 1 trainer, is a New York-based strength and conditioning coach who trains professional athletes such as champion boxer Frank Galarza. After going through one of his grueling kettlebell, battling rope, and medicine ball circuits, we asked to him to come up with metabolic outdoor workouts for getting in beach body shape. Here is a great jump rope workout to work on coordination and of course, sweat off pounds without realizing it.

DIRECTIONS
Do 10 reps of each type of jump. Then, sprint for five seconds, turn around and sprint for another five seconds to rope. Do not rest between jumps. Vary the types of jumps every time you return to the rope.

THE WORKOUT
Basic two-foot jump
Double unders
Single leg: alternating
Single leg: same foot
High knees: bring both knees up on jump
Crossing feet in and out laterally
Crossing hands

The Battling Rope Workout

DIRECTIONS
Perform the exercises as a circuit without any rest in between. That’s one round. Do a total of five rounds. Rest 30 seconds between each round.

THE WORKOUT

Alternating single-arm waves with lateral steps, reverse lunges and jumping jacks
Duration: 90 sec.
With both ends of rope in hand, quickly move one arm up and down then move the other arm up and down then step quickly to the side for a few feet with both feet then change direction. Keep stepping laterally in both directions for 30 seconds then move on to reverse lunges for 30 seconds. Last, do jumping jacks with your feet for 30 seconds, opening the legs then bringing them in. The lateral steps, reverse lunges and jumping jacks are done while hands are still moving the ropes up and down.

Double-arm high waves
Duration: 30 sec.
Push through heels and hips to drive hands up then slam the ropes down in a fluid motion.

Arms circles
Duration: 30 sec.
Start in a low athletic stance with knees bent and holding both ends of rope. Drive hips up as you make circles with rope moving away from the body, not in towards the body.

Over/Under lateral
Duration: 30 sec.
Stand straight up with a slight bend in the knees and cross the hands horizontally and back switching which hand is on top. Keep the hands up at chest height.

The Medicine Ball Workout

DIRECTIONS
Do as many rounds as possible (AMRAP) in 10 minutes.

THE WORKOUT

Clean and toss
Reps: 8
Stand with feet shoulder-width apart and a medicine ball on the ground slightly in front of you. Squat to ball with straight arms, grab it, hold onto it as you drive hips up and as you stand up straight, shrug and let go of ball. Now quickly drop back into a squat position to catch the ball. In one motion stand and toss ball overhead and slightly out in front of you. That’s one rep.

Throw-sprint ball slams
Reps: 10
Throw the ball out in any way you choose (overhead,shot put,etc) sprint to ball then squat down pickup the ball and slam it as hard as possible into the ground. When it bounces back up catch and repeat for the 10 reps then immediately throw again. Make sure you are in an open space, like a football field, for this workout.

The Kettlebell Workout

DIRECTIONS
Do 10 reps of each exercise except for the Dirt Digger Throws, which will be 5 reps. That’s one round. Do four rounds. Use a 20lb kettlebell.

THE WORKOUT

Kettlebell squat hold with single arm overhead press
While holding a kettlebell in a neutral grip, squat down and hold your body in a parallel squat position and keep kettlebell in front rack position (elbow pointed forward and close to the body). Press kettlebell overhead while maintaining squat position. Only stand up when switching sides.

Kettlebell swing walks (each round change direction-I.e. forward, backward, lateral)
Perform a traditional kettlebell swing then at height of swing when the hips extend through, take one step with one foot and then the other. It should be timed so that although you’re a foot farther, you’re in the original swing position when the kettlebell is lowering back down to the body.

Kettlebell renegade row
Place two kettlebells shoulder width apart on the ground. Get in pushup position with feet shoulder width apart. Row one kettlebell from the ground the other bell stays directly under the shoulder with hand on top of bell. Brace your core and stay in a upwards pushup position for the entire exercise. Alternate arms and do 10 reps total (5 each arm).

Lunge woodchops
Lunge forward with both hands grasped around a kettlebell at its handle so it’s resting on the opposite shoulder of the leg that is lunging forward. As you drop into the lunge, rotate your torso and bring the bell diagonally downward over and across forward knee. As you step back to starting position reverse the rotation and return bell to resting position on the shoulder. That’s one rep.

Dirt digger throws
Grasp handle of kettlebell with both hands in an overhand grip and hold it next to your hip on one side. Use the legs and rotate the torso to drive the bell across the body diagonally and then above the head. Keep arms straight And allow the bell to make a circle, once it reaches the starting position release and throw the bell as far as you can, sprint to it and repeat. Make sure area is clear before performing this exercise.

The Resisted Sprint Workouts
Holland says: Overloading occurs when a greater than normal stress is imposed upon the body, forcing the body to adapt. For running, overloading the body can be done by increasing speed, distance, training volume or adding resistance. These workouts will allow you to overload your running workout in a unique way, helping you lose weight, build muscle, gain speed and increase your power and acceleration while providing a valuable shake-up to your normal gym routine.

DIRECTIONS
Choose to do either the parachute workout or the sled workout 2-3 times a week.

PARACHUTE WORKOUT

WARMUP
10-15 minute light run/walk

THE WORKOUT
4 x 30 yard sprints with 60 seconds rest – no chute
6 x 30 yard sprints with 60 seconds rest – with chute
4 x 30 yard sprints with 60 seconds rest – no chute

COOL DOWN
10-15 light run/walk

SLED WORKOUT – PUSHING

WARMUP
10-15 minute light run/walk

THE WORKOUT
20 x 20 yards [challenging weight] with 30 seconds rest
10-15 minute easy cardio cool down

SLED WORKOUT – PULLING

DIRECTIONS
Perform each exercise for 10-15 yards. Rest 30 seconds after each exercise. Go through circuit 2-3 times. Load between 5 and 20% of bodyweight in the sled.

WARMUP
10-15 minute light run/walk

THE WORKOUT
Forward run
Backwards run
Forward walking lunges
Backward walking lunges
Sideways running right
Sideways running left

COOL DOWN
10-15 minute light run/walk

The Suspension Trainer Workout
A suspension trainer, such as the TRX or Jungle Gym XT, can mean the difference between sticking with your training while on the road and returning from your travels feeling slobbish. So long as your suspension trainer is fully adjustable and offers foot cradles you’ll have a total-body gym that you can unpack from your suitcase whenever, wherever. Build full body strength while getting maximum core acitivation with this five-move suspension trainer workout courtesy of celebrity trainer Jay Cardiello.

DIRECTIONS
Perform the exercises as a circuit, completing one set of each in sequence. Do as many reps as you can in 30 seconds, resting only as long as it takes to set up the next exercise. Perform two to four circuits.

THE WORKOUT

Single-Leg Row
Reps: As many as possible in 30 sec. (each side) Rest: 0 sec.
Attach a suspension trainer to a doorframe or other sturdy object and stand on your left leg. Hold the handles and get into a lunge position with your rear knee bent—but keep your foot raised above the floor. Row your body to the handles while driving your right knee up in front of you.

Single-Leg Wobble Lunge
Reps: As many as possible in 30 sec. (each side) Rest: 0 sec.
Set the foot cradle of the suspension trainer to about a foot and a half above the floor and turn around. Raise your right foot and rest it inside the cradle. Bend your left knee so you descend into a lunge position.

Uni-Bridge Press
Reps: As many as possible in 30 sec. (each side) Rest: 0 sec.
Face the suspension trainer’s attachment point and hold one handle in your left hand. Pick up a water bottle (or some other source of light resistance) in your right hand as if you were going to press. Lean back so your body is in a straight line at an angle, suspended by the handle. Row your body up until the handle touches your ribs while pressing the right hand over your chest.

Tap Out
Reps: As many as possib le in 30 sec. (each side) Rest: 0 sec.
Set your feet in the cradles of the trainer and get into pushup position. Keeping your body straight, reach up with your right hand and tap the inside of your left elbow. Put your hand back down and repeat with the left hand. Continue for 30 seconds.

Pushup Rocket
Reps: As many as possib le in 30 sec. Rest: 0 sec.
Get into pushup position with your feet in the cradles of the trainer and perform explosive pushups so that your hands leave the floor and you can clap in midair.

– See more at: http://www.mensfitness.com/training/….yQ4Md86p.dpuf

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