Outdoor Workouts

Picnic Table Circuit

What if I told you that a picnic table is a hella great piece of fitness equipment. Here’s one of my favorite circuits that works upper body and lower body strength along with a high intensity burst that builds your power and anaerobic conditioning.

PICNIC TABLE WORKOUT

Round 1

60 sec bench jumps

2 reps of each strength move

Rest as little as possible between rounds

Round 2

50 sec bench jumps

4 reps of each strength move

Round 3

40 sec of bench jumps

6 reps of each strength move

Continue to Repeat this pattern

30 sec, 8 reps

20 sec, 10 reps

10 sec, 12 reps

Strength Moves

standing plyo push ups

Side step ups R

Side steps ups L

Tricep Dips

Lunge R

Lunge L

inverted shoulder taps (left, right = 1)

Hollow rocks

Total time: 20-30 min
Exertion level: 7/10
Workout type: Anaerobic & Strength

TRAINING PURPOSE:

Maximize your time with a full body strength workout that mixes high intensity intervals to build your anaerobic threshold and rev your metabolic engine.

NOTES:

For cranky joints, modify moves by eliminating jumps. Step up on bench instead of jump. Lunge instead of lunge hops. You get the point.

MANTRA:

My body achieves what my mind believes.

Summer Scorcher Circuit

Sometimes we need a good burner of a workout that makes us feel alive. The beauty of a high intensity workout is that they are short and sweet, maximizing your time as it revs up your metabolic engine.

SUMMER SCORCHER CIRCUIT

5 Rounds
1 min jump rope skips
1 min burpees
1 min plank
1 min stairs
1 min rest

Total time: 25 minutes
Exertion level: 9/10
Workout type: Anaerobic

TRAINING PURPOSE:

This circuit is excellent for advancing your lactate threshold with anaerobic intervals that help you develop your power and speed when an all out effort is required.

NOTES:

This workout was performed in Carleen’s backyard. Don’t have steps at your location? Run up a hill or jump on a park bench. Don’t have a bench or hill? Replace with sprints. Can’t jump at all? Replace jump rope with step ups on bench and replace stairs with a cycle or rowing interval. Make it work for your body. Even when you modify, push the intensity so it feels uncomfortable.

During your rest interval, practice breathing in and out through your nose to bring your body into a state of calm, maximizing your recovery, which allows you to hit the next round with big intensity.

MANTRA:

The struggle makes me stronger.