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

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit orthoandwellness.comorthoandwellness.com

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