Outdoor Workout

Outdoor Workout​

Here's a great workout for you to take outside to your local soccer, football, baseball field. It does require some running, so consider yourself forewarned😜 You will need about 50 yards of running space (1/2 of a football field), a bench or something you can jump up to or do dips on and definitely some water! ​

POWER - Sprint and Push-up Ladder (subtract 2 Squat Thrusts after each sprint) 
 25 yard Sprint
 Squat Thrust x 10
 25 yard Sprint
 Squat Thrust x 8...
Keep repeating, alternating the sprint and squat thrusts, until you complete 2 squat thrusts. If you want more, go back up!

STRENGTH - Complete 5 Reps of each exercise in your 1st round, then 10 each, then 15 each and in the last round, complete 20 reps of each.  
 Box Jumps (squat jumps if you can't find a bench)
 Push-ups (incline- hands on the bench (easier)/decline- feet on the bench (harder))
 Rear Foot Elevated Lunges /side
 Triceps Dips 

METCON - 45 sec. work/ 15 sec. rest x 3 Rounds 
 1. Burpees
 2. Toe Taps
 3. Shuffle w/ Touchdown
 4. Jump Lunges
 5. Plank Up Downs

CORE - EMOTM x 5 minutes
5 V-Ups
10 Spider Plank
15 Bicycles/side
Plank until the top of the next minute 
REPEAT 4 more times!

FINISHER - 3 to 5 Rounds (depending on how you feel😜)
50 yard Sprint (as fast as possible)
Walk back to start
25 yard Bear Crawl
Walking Lunge back to start
REPEAT 3-5x
​
I hope you enjoy the workout!