Take Your Workout Outdoors

With This Brutally Challenging Circuit

It’s officially nice outside again. The long hours of being in a stuffy gym all winter are through. It’s time to for your outdoor workout, where you can enjoy some sunshine while you sweat.

I know a lot of people get excited when they can officially start their outdoor workout routine. One thing I often hear from clients is, “I have no idea what to do once I get outside, though.” Understandable. It’s easy to get confused when you don’t have your squat rack, dumbbells or equipment to use.

This workout solves that issue immediately, as there is virtually zero equipment needed, it’s fun to do and allows you to sweat outside.

How You Do It

We are going to bust out your true athleticism with this one! At each move:

• Go hard for 40 seconds
• Rest 20 seconds
• Go hard again for another 40 seconds
• Take 20 seconds to get ready for the next move
• Hit the same time sequence for move number 2

Simply put, it’s 40 seconds on, 20 off times two rounds at each move. After you do that for each move, you will have completed one round. Hit two to three rounds, minimum.

The Moves

1. Falling Push-up to Reverse High Knee (regress to regular push-ups/burpees if needed)
2. Side Plank Two-Way Toe Touch
3. Icky Shuffle Over Mat
4. Kaisa Jumps

As you can see, these moves can be slightly challenging to do. Take your time at first, and really nail down the form. If you need to practice them ahead of time before the workout, make sure that you do that.

One thing I want to note about the falling push-up— make sure you are ready for that move. If you don’t feel 100 percent confident, just start with a regular burpee or a simple push-up to standing up, then hit the reverse high knees. Sound good?

Chase It!

Ben Boudro, MS, CSCS

Strength and Conditioning Specialist Ben Boudro is the owner of Xceleration Sports in Auburn Hills, MI, an 8500 sq. ft facility that offers sports-specific training for youth, high school, collegiate and professional athletes. . Prior to owning his own facility, Ben spent 2.5 years as a collegiate strength and conditioning coach at Michigan State University. A five-year member and team captain of the MSU Wrestling Team, Ben holds a Bachelor’s Degree in Kinesiology specializing in Health Promotion, a Master’s Degree in Exercise Science and holds Strength & Conditioning certifications with the NSCA and CSSCa.

Website: benboudro.com/
Instagram: @benboudro
Twitter: @benboudro
Facebook: /xcelerationfitness
YouTube: @benboudro

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