Take On the Ultimate Summer Bodyweight Workout for Outdoor Gains

WARMUP

Start with a dynamic warm-up to get your blood flowing and muscles ready for the workout. In this case, we’re going to start with a Cat-Cow to Bear Plank.

START ON ALL fours, hands directly below shoulders, knees below hips. Round your back. Then slowly arch your back. Now tighten your abs and flatten your back, then raise your knees an inch from the floor. Hold for 3 seconds, then lower. That’s 1 rep; do 2 sets of 6 to 8.

THE WORKOUT

This workout consists of six exercises, each designed to work multiple muscle groups and challenge your balance and athleticism.

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Plyo Pushup

GET IN PUSHUP position, hands on a bench or step, abs and glutes tight. Bend at the elbows and shoulders, lowering until your chest nearly hits the bench. Press up so explosively that your hands lift from the bench. Land with your hands back on it, ready to begin the next rep. That’s 1 rep; do 3 sets of 8 to 10.

Long Plank Walkout

START STANDING, THEN lower your torso until your hands touch the floor. Walk your hands forward as far as possible until your arms are nearly straight. Pause, then reverse the movement to stand back up. That’s 1 rep; do 3 sets of 6 to 8.

Reverse Lunge to Lateral Lunge

START STANDING, THEN step your left foot back. Bend at the knees and hips, lowering until your right thigh is parallel to the floor. Press back to standing. Shift your left foot 2 feet to the left. Keeping your right leg straight, bend your left knee and push your butt back, lowering until your left thigh is nearly parallel to the floor. Push back to standing. Repeat on the other side. That’s 1 rep; do 3 sets of 8 to 10.

Bench Y Raise

LIE WITH YOUR chest on a bench, abs and glutes tight, hands touching the floor, palms facing each other. Tighten your shoulder blades and raise your arms upward and outward slightly. Pause, then lower. That’s 1 rep; do 2 sets of 10 to 12.

Curtsy Lunge to Knee High Hold

START STANDING, THEN step your right foot backward and to the left. Bend at the knees and hips, lowering your torso until your left thigh is nearly parallel to the floor. Press back to standing and drive your right knee high in front of you. Hold 2 seconds. Return to standing. That’s 1 rep; do 3 sets of 8 per side.

COOLDOWN

After completing the workout, take some time to stretch and cool down. Focus on your major muscle groups, including your legs, hips, back, and chest.

CONCLUSION

This bodyweight workout is designed to help you build strength and muscle while improving your balance and athleticism. By incorporating these exercises into your routine, you can achieve a strong and lean physique that’s perfect for outdoor activities.

FAQs

Q: What is the purpose of this workout?

A: The purpose of this workout is to build strength and muscle while improving your balance and athleticism. By incorporating these exercises into your routine, you can achieve a strong and lean physique that’s perfect for outdoor activities.

Q: What are the benefits of doing this workout?

A: The benefits of this workout include increased strength and muscle mass, improved balance and athleticism, and a strong and lean physique that’s perfect for outdoor activities.

Q: How often should I do this workout?

A: It’s recommended to do this workout 3 times a week, resting at least 1 day between sessions. On non-training days, aim to go for a 20-minute run or walk to help with recovery and improve overall fitness.