Take On the Ultimate Summer Bodyweight Workout for Outdoor Gains

Take On the Ultimate Summer Bodyweight Workout for Outdoor Gains

Warmup

Before diving into the workout, it’s essential to warm up your body to prevent injuries and prepare your muscles for the exercises to come. Start by doing the following:

1. 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

The ultimate summer bodyweight workout is designed to challenge your body in multiple planes of motion, helping you build strength, muscle, and athleticism while getting you moving in the great outdoors. Here’s the workout:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

Conclusion

This ultimate summer bodyweight workout is designed to challenge your body in multiple planes of motion, helping you build strength, muscle, and athleticism while getting you moving in the great outdoors. By incorporating these exercises into your routine, you’ll be able to tackle any outdoor adventure that comes your way.

FAQs

Q: Do I need any equipment for this workout?
A: No, you don’t need any equipment for this workout. You can do it anywhere, anytime.

Q: Can I modify the exercises if I have any injuries or limitations?
A: Yes, you can modify the exercises to suit your needs. For example, if you have knee issues, you can reduce the depth of your squats or lunges.

Q: How often should I do this workout?
A: Aim 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.

Q: Can I substitute any exercises if I get bored or find them too challenging?
A: Yes, you can substitute exercises if you get bored or find them too challenging. Just make sure to choose exercises that target the same muscle groups and planes of motion.